5pm Zoom Weightlifting ClassÂ
https://udel.zoom.us/j/95862267159
Password: 639201
5:45pm Zoom WOD
Meeting ID: 737 5995 5436
Password: 3wM5KV
Strength
a) 3 Power Clean + 3 Jerks – 5 Sets @ 75%+
b) Hollow Hold – 5 Sets (30-60 sec)
—Superset a/b every 3 minutes
Conditioning
5 RFT
6 Power Clean 205/135# (70%+)
100ft Front Rack Carry 205/135#
20/15 Cal Assault Bike (600m Bicycle Ride)
2 DB Version – 5RFT
12 DB Power Clean 50/35# DB’s
100ft DB Carry on Shoulders 50/35# DB’s
20/15 Cal Assault Bike (600m Bicycle Ride)
WOD Notes: Try to avg 2:30/rd to finish in 12-15 minutes. If you don’t have bicycle, you can run 300m each round. PC should be quick singles but feel moderately heavy (take about 30 sec).