6:30am Zoom WOD
https://us04web.zoom.us/j/77245331449…
Meeting ID: 772 4533 1449
Password: 4asiKd
5:30pm Zoom WOD
Meeting ID: 717 2933 2386
Password: 5UYX1s
Warm-up
-6 Rounds of Tabata Row, Bike, Ski, Jumping Jacks
-15 Russian Swings
-10 Goblet Squats
-12 One Arm High Pulls (6R+6L)
-12 Push Presses (6R+6L)
-100ft OH Carry (50ft R + 50ft L)
-10 Bird Dogs
-OH Mobility Drills
Strength
a) Deadlift – 5×1 @ (80%+) + 3×8 @ 67-72% (heavier than last wk)
b) DB Shoulder Press – 5×6 (5 sec eccentric each rep)
—Superset a/b every 3 minutes
Conditioning
13 Min AMRAP
10 Push Jerk 175/115# (55%)
8 T2B (sub: 12 Weighted Sit-ups)
15 Russian Swings 70/53#
8 T2B (sub: 12 Weighted Sit-ups)
50 Double Unders
2 DB Version – 13 Min AMRAP
15 Push Press 50/35# DB’s
8 T2B (sub: 12 Weighted Sit-ups)
15 Russian Swings 70/53#
8 T2B (sub: 12 Weighted Sit-ups)
50 Double Unders
WOD Notes: Goal is 2:30 min rds or 5 rds. Jerks should be done in 1-2 sets. Swings unbroken. Hold Light DB behind head for sit-ups or heavy DB on chest. DU sub = 25 DU, 75 singles, or 30 Jumping Jacks.