Glycolytic
· You must wear face-covering at all times & 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.
Completed During WOD Review
Spiderman
Pigeon
Up dog
Down dog
Child’s pose
Seated shoulder extension
WOD
(20 min total)
4 min AMRAP
27/21 cal Row (50+ 21/16)
21 Power cleans (135/95) (50+ 95/65)
15 Burpee box jump overs (24/20) (50+ 20” both & step up & overs)
-Rest 4 mins-
4 min AMRAP
27/21 cal Row (50+ 21/16)
21 Power cleans (115/85) (50+ 85/55)
15 Burpee box jump overs (24/20) (50+ 20” both & step up & overs)
-Rest 4 mins-
4 min AMRAP
27/21 cal Row (50+ 21/16)
21 Power cleans (95/65) (50+ 65/45)
15 Burpee box jumps (24/20) (50+ 20” both & step-ups)
*One final/cumulative score: Start where you left off after each round
-Rest 2 min-
Post WOD Stretch
5-10 min of stretching – Coaches choice
