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Wednesday, January 15, 2020

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Glycolytic

WOD Review then warm up all together: 1 indoor loop, 10 leg swings, 5 step to spiderman, pigeon str, 3 step-ups/leg, 5 BB hang power cleans, 3 BB fwd. lunges/leg, 5 OHP, 5 push jerks

WOD Prep

6 min to set up and build up to working weight

WOD

Partner WOD

5 Rounds (reps are per person)

10 Plate ground to overhead (45/25) (50+ 35/15)

10 Box jumps (24/20) (50+ 20/16)

10 Push jerks (115/75) (50+ 75/50)

*Break up reps as you see fit with one athlete working at a time

Then…

600m run (outside or inside: 2 x 300m loops)

(Sub 2400m Bike or 1000m Row)

Then….

4 Rounds of: (reps are per person)

10 Power cleans (115/75) (50+ 75/50)

10 BB Fwd lunges (total) (115/75) (50+ 75/50)

10 Burpee BB hop-over & back (over & back = 1 rep)

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