5pm Zoom Weightlifting
https://udel.zoom.us/j/94208796823
Password: 817057
5:45pm Zoom WOD
Meeting ID: 749 5367 1914
Password: 1FvFD0
Friday 6:30pm Trivia!
Strength
a) Deadlift – 5×6 @ 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
12 Minute AMRAP
1 (Power Clean + Hang Power Clean + Front Squat) 205/135#
3/2 Cal Assault Bike
2 (Power Clean + Hang Power Clean + Front Squat) 205/135#
6/4 Cal Assault Bike
3 (Power Clean + Hang Power Clean + Front Squat) 205/135#
9/6 Cal Assault Bike
***Continue Pattern until 12 Minutes is up. Score = total reps
WOD Notes: Goal is to get to the round of 7+ on the barbell. Use around 70%+ of your power clean for the WOD (should feel relatively heavy). Each rep = 1 PC + 1 HPC + 1 FS. Bike is there for active recovery, so don’t push the pace too much there. If you don’t have a barbell, use 2 DB’s and do the same rep scheme if you have heavy DB’s. If you have very light DB’s do 2x the reps each round. RD 1 = 2 PC + 2 HPC + 2 FS. If you don’t have a bike, you may row, ski, run 100/200/300m etc…or do 3/6/9/12 burpees by round.