*No Zoom WOD classes this week. Only Weightlifting Zoom classes at 5pm Tuesday & Thursday.
Strength
a) Back Squat – 1 rep every 90 sec @ 80-90% (5 sec tempo) x 12
b) Seated Bicep Curls – 4×12 (same weight as last wk)
c) DB Skull Crushers – 4×12 (same weight as last wk)
—You may superset b/c & just do the squats alone if you’d like.
Conditioning
10 Min AMRAP (Compare to 10/7/2019)
50 Double Unders
10 Front Rack Lunges 155/105#
12 T2B (RX+ = 15)
WOD Notes: Goal is 5+ Rds. Lunges should be around 40% of BS & unbroken each rd. T2B sub = 8-10 reps or 12 Weighted Sit-ups. DU sub = 25 DU or 80 singles. If you don’t have a barbell, you should hold 2 DB’s on your shoulders.