5pm Weightlifting Zoom
https://udel.zoom.us/j/95082455744
Password: 830557
5:45pm Zoom WOD
Meeting ID: 770 7789 1498
Password: 8EqjjV
Strength
a) Deadlift – 5×5 @ 75%+
b) DB Lateral Raises – 3×10 (both arms same time)
c) DB Front Raises – 3×10 (both arms same time)
d) Reverse Flies – 3×15 (both arms same time)
—Superset a-d, every 4 minutes
Conditioning
6 Rounds (interval style)
10 Hang Power Cleans (increase 10/5# by rd starting at 155/105#)
3 Wall Climbs (RX+ = 60ft HS Walk)
18/15 Cal Row
—rest 90 sec between rounds
WOD Notes: Each round should be 1:30-2 min at the most. Do you best to sprint the row. If you don’t have a rower, you can bike/ski/run. The run should take just under a min (250-300 meters).