6:30am Zoom WOD
https://us04web.zoom.us/j/72095625221…
Meeting ID: 720 9562 5221
Password: 5UES7S
5:30pm Zoom WOD
Meeting ID: 766 6754 1946
Password: 5byLsS
Warm-up
-2 Min Cardio
-30 Mountain Climbers + Spiderman Lunge Stretch
-5 Weighted Burpees + 1 Push-up each rep (2 DB’s)
-10 Hang Snatches (1 arm w/ DB)
-10 Goblet Squats
-30 Double Unders/Double Hip Tap Jumps/Single Unders
-10 Bird Dogs
-30 Sec Hollow Rock
Strength
Every 3 Minutes x 5 Sets
a) Back Squat – 3 reps @ 80%+ (5 sec eccentric – heavier than last wk)
b) DB Bench Press – 8-10 reps (3 sec eccentric)
Conditioning
5 RFT
8 Devil Press 50/35# DB’s
16 Bulgarian Split Squats 50/35# DB’s
60 Double Unders
WOD Notes: Goal is 2:30-3 min rounds (12-15 minutes). Use the same DB weights for DP & BSS. DB’s should be on the shoulders for the BSS. DU sub = 30 DU, 50 JJ’s, or 100 singles.