5pm Weightlifting Zoom
https://udel.zoom.us/j/94534769258
Password: 545423
5:45pm Zoom WOD
https://udel.zoom.us/j/96872782646
Password: 138808
Warm-up
-2 Min Cardio Build the pace
-30 Jumping Jacks
-20 Mountain Climbers
-10 Push-up to “T”
-20 Hollow Rocks
-10 Leg Swings (Forward/Back + side to side)
-12 One Leg RDL (2 DB’s) + 12 DB Hang Snatches
-10 Goblet Squats
-12 Steps Death March w/ DB’s
Strength
3 Position Snatch – 1 Set Every 90 sec x 6 sets @ 70-85%
—Same as last wk, but go in reverse order. Floor + Below Knee + Above Knee.
Conditioning
5 RFT
10 Devil Press 50/35# DB’s
Run 400m
WOD Notes: Goal is to average 3 min rounds (sub 17 minutes) & be consistent with your round pace! 1 min for the DP & 2 min runs. Remember to sink hips down & keep spine neutral + use the hips + keep DB close!
Assistance
a) Hollow Rocks – 5×30-45 Sec
b) DB Bench Press – 5×10 Reps (heavy)
—Superset a/b every 2:30