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Tuesday, December 1, 2020

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Glycolytic

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

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

· Please be sure to bring your own water.

Stretches completed during coaches WOD Review

Down dog

Spiderman/leg

Pigeon/leg

Child’s pose

Seated shoulder extension

SOD/WOD prep Post WOD Review

10 PVC pass thru

5 PVC snatch high pulls – (start from shins)

5 PVC power snatch

5 PVC OHS

5 PVC squat snatch

10 sec HS hold

-3 min SOD prep-

SOD

EMOM for 5 min

1-2 Snatches building to heaviest weight in the WOD

-3-4 min WOD prep-

WOD (20 min total)

WOD 1

4 min AMRAP

8 HSPU

8 Power snatch (115/75)

8 V-ups

4 min Rest

WOD 2

4 min AMRAP

6 HSPU

6 Power snatch (135/85)

6 V-ups

4 min Rest

WOD 3

4 min AMRAP

4 HSPU

4 Squat snatch (155/95)

4 V-ups

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