Monthly Archives: May 2020

5/7/2020 – WOD

5pm Zoom Weightlifting
https://udel.zoom.us/j/92136517798
Password: 204727

5:45pm Zoom WOD
Meeting ID: 764 4783 6870
Password: 1DaUJz

Strength
3 Position Snatch – 1 Set Every 90 sec x 6 sets @ 70-85%

Conditioning
3 RFT
20 Thrusters 95/65#  (RX+ = 115/75#)
10 Bar Muscle-ups or (10 Strict PU + 20 HR Push-ups)
400m Run

WOD Notes: Goal is 11-14 minutes. Thrusters should feel light to where you can go unbroken almost every round & feel challenging! The run is where you should try to recover. If you don’t have a barbell, it is 20 DB Thrusters 50/35#. If you only have 1 DB, you will do 30 Thrusters each rd (15R+15L). You may do 2 Rounds of: (5 strict PU + 10 HR Push-ups) each round if you want, so that you can keep moving. If you don’t have a pull-up bar, wedge a blanket through a door and do 10 Difficult Ring Rows each rd. 

5/6/2020 – WOD

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.

5/5/2020 – WOD

5pm Zoom Weightlifting Class 
https://udel.zoom.us/j/95862267159
Password: 639201

5:45pm Zoom WOD
Meeting ID: 737 5995 5436
Password: 3wM5KV

Strength
a) 3 Power Clean + 3 Jerks – 5 Sets @ 75%+
b) Hollow Hold – 5 Sets (30-60 sec)
—Superset a/b every 3 minutes

Conditioning
5 RFT
6 Power Clean 205/135# (70%+)
100ft Front Rack Carry 205/135#
20/15 Cal Assault Bike (600m Bicycle Ride)

2 DB Version – 5RFT
12 DB Power Clean 50/35# DB’s
100ft DB Carry on Shoulders 50/35# DB’s
20/15 Cal Assault Bike (600m Bicycle Ride)

WOD Notes: Try to avg 2:30/rd to finish in 12-15 minutes. If you don’t have bicycle, you can run 300m each round. PC should be quick singles but feel moderately heavy (take about 30 sec).

5/4/2020 – WOD

6:30am Zoom WOD
https://us04web.zoom.us/j/72267486456…
Meeting ID: 722 6748 6456
Password: 1jPNi6

5:30pm Zoom WOD
Meeting ID: 753 7067 3343
Password: 9hBRN0

Warm-up
-2 Min Cardio (Run, Row, Bike, Ski)
-30 Jumping Jacks
-10 Burpees
-20 Mountain Climbers
-30 Sec Spiderman Lunge Stretch + Pigeon (each side)
-10 Suitcase Deadlifts (5R+5L) Heavy
-10 Cuban Presses
-30 Sec Hollow Rock
-Ankle/Calf Stretch (30 sec each side)

Strength
a) Back Squat – 5×1 @ 85-95% + 3×12 @ 65-70%
b) HR Push-ups – 5 sets max reps
—superset a/b every 3 minutes

Conditioning
100 Box Step-ups For Time 50/35# DB’s (20″ Box)
*Top of every minute including 0:00, do 3 GI Janes or 4 Burpees (if you don’t have pu bar)

WOD Notes: Goal is to avg 8-10 steps each min (10-15 min time domain). DB’s must be on the shoulders (2 of them). You must alternate legs with each step-up.

5/2/2020 – WOD

Conditioning
5 RFT
20 Wall Balls 30/20# to 10/9ft
100m Run
15 T2B
100m Run
10 Box Jumps 30/24″
100m Run

WOD Notes: Goal is to avg 3-3:30/rd & finish under 20 minutes. If you don’t have a WB, you can do 10 heavy thrusters 115/75# or 15 light thrusters 75/55#. If you don’t have a barbell, do 15 Light DB thrusters (one db in front rack 70/45#. Box Jumps should be higher than normal (step down from the top. Don’t jump down). T2B sub = 15 Weighted sit-ups or 15 hollow rocks.