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Friday, November 13, 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

3x

1 indoor loop

3 burpees

5 BB power cleans (add lightweight 2 or 3rd round)

5 hanging shrugs

10 sec HS hold

WOD prep

5 min to warm-up HSPU and PC

WOD

(28 total minutes)

WOD 1

4 min AMRAP

8 HSPU (50+ 1 plate & pad)

8 Cleans (155/105) (50+ 105/65)

8 T2B

-4 min Rest-

WOD 2

4 min AMRAP

6 HSPU (deficit 45/25) (50+ 1 pad)

6 Cleans (185/115) (50+ 115/70)

6 T2B

-4 min Rest-

WOD 3

4 min AMRAP

4 Strict HSPU (45/25) (50+ 1 plate and 1 pad)

4 Cleans (205/135) (125/75)

4 Strict T2B

-4 min Rest-

WOD 4

4 min AMRAP

2 Strict and Deficit HSPU (50+ 1 pad)

2 Cleans (225/150) (135/85)

2 Strict T2B

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