5:45pm Zoom WOD
Meeting ID: 714 7037 5240
Password: 6p5tn3
Warm-up
-2 Min Cardio
-10 Burpees
-10 One Leg RDL + Pause each rep
-8 One Arm High Pulls each arm
-8 Bicep Curls each arm
-8 Shoulder Presses each arm
-30 Gorilla Rows (15 each arm)
-10 Bird Dogs
-30 Sec Hollow Rock
-200m Backwards Run (focus on leaning back + stay light on feet)
Strength
a) Clean (full) – 5×3 (take less than 45 sec for 3 reps)
b) Push Press – 5×6 (heavy)
—Clean/PP should be at 80%+
Conditioning
10 RFT
8 Sumo Deadlift High Pull 115/75#
4 Strict C2B Pull-ups (RX+ = 4 Bar Muscle-ups)
150m Run Backwards
WOD Notes: Goal is 15-18 min. You should be able to move throughout the entire WOD. Use one heavy DB or 2 light KB’s if you don’t have a barbell. Strict PU scale = 5-6 towels/ring rows each rd.
Assistance
a) Side Plank (weighted) – Accumulate 2 minutes each side
b) Strict Pull-ups – Accumulate 50 reps or 20 Negatives