5pm Weightlifting Zoom
https://udel.zoom.us/j/99837596419
Password: 541847
5:45pm Zoom Workout
Meeting ID: 778 1257 0045
Password: 6wfzCv
Strength
a) Deadlift – 6×4 @ 75%+ (heavier than last wk)
b) DB Lateral Raises – 3×12 (both arms same time)
c) DB Front Raises – 3×12 (both arms same time)
d) DB Reverse Flies – 3×15 (both arms same time)
—Superset a-d, every 4 minutes
Conditioning
10 RFT
4 Dball Over Shoulder 150/100# (sub: 6-8 Sumo DL High Pull 155/105#)
2 Wall Climbs (RX+ = 30ft HS Walk)
150m Run
WOD Notes: Goal is to avg 2 min rds or less & be sub 20. Barbell should feel pretty heavy to where you can only string a few together at a time or do quick singles. Finish with barbell above nipple height while standing tall. WC sub = elevate feet on a box in pike position if possible & walk 1 lap around box. You can also do 20 shoulder taps, or 60ft bear crawl.