6:30am Zoom WOD
https://us04web.zoom.us/j/77414891156…
Meeting ID: 774 1489 1156
Password: 4isybY
5:30pm Zoom WOD
Meeting ID: 757 4935 3442
Password: 9jWuU0
Warm-up
-3 Min Cardio (build pace)
-10 Weighted Burpees (2 DB)
-10 Hang Curls (2 DB)
-10 Push Presses (2 DB)
-30 Sec Spiderman Lunge Stretch
-16 OH Lunges (1 DB) – 8R+8L
-10 Bird Dogs
-30 Sec Hollow Rock
Strength
a) Deadlift – 5×7 @ 75%
b) Lateral + Front Raises – 10 to the side + 10 Forward (20 reps)
—Use 2 DB’s for the Shoulder Exercises. You may rest after 10 reps.
Conditioning
5 Rounds (interval style)
12 Overhead Lunges 135/95#
18 Weighted Sit-ups (RX+ = 15 T2B)
15 Lateral Burpees over Bar
—rest 1 minute between rounds
WOD Notes: OH Lunges should be challenging for 12 steps, but you shouldn’t be failing. If you don’t have a barbell, you can do 16 One Arm OH DB Lunges (8R+8L) & use the heaviest DB you have. Try to hold a light weight behind head for Weighted Sit-ups or heavy one on your chest. Burpees should be a sprint, since HR will drop after sit-ups & you will get 1 min rest after the burpees. Goal is to avg 1:45-2:15 per round and be consistent.