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Monday, November 2, 2020

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Glycolytic

· You must wear face-covering into the building & gym and sanitize hands upon entry.

· Please refer to ZenPlanner to sign up for Face to face class times

· Please be sure to bring your own water.

WOD Review then warm up all together

Warm-up

200m bike

10 leg swings/leg

30 sec down dog

30 sec pigeon/leg

20 sec thumb down lat str/arm

20 sec front rack str

5 BB front squats

10 hanging shrugs

WODs 1 & 3

5 min Individual AMRAP of:

3 Push presses (95/65) (65/35)

3 Toes to bar (Mod: T2 chest or hips or V-ups)

3 cal Bike

6 Push presses

6 Toes to bar

6 cal Bike

*Add 3 reps every round

WODs 2 & 4

7 min PARTNER AMRAP of:

5 HSPU

7 Front squats (95/65) (65/35)

9 BB lateral hop-overs (over & back = 1)

*One person works / other rests – complete a full round

*2 min rest between rounds for all WODs

*Start each WOD from the beginning

Post WOD Stretch

Coaches choice

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