Glycolytic (Christmas Eve)
*Adjusted evening schedule 3:30 PM & 4:30 PM Class (4:30 pm Will be the last class)
· You must wear face-covering at all times & 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.
· Please bring an extra clean and dry pair of shoes with you.
Completed During WOD Review
Spiderman
Pigeon
Up dog
Down dog
Child’s pose
Seated shoulder extension
WOD prep
10 PVC pass thru
5 snatch high pulls
5 PVC power snatch
5 BB power snatch
Build to round 1 weight
WOD
For time:
10 Snatch (95/65) (50+ 55/35)
10 Burpees Over Bar
-2 min rest-
10 Snatch (115/75) (50+ 65/45)
10 Burpees Over Bar
-2 min rest-
10 Snatch (135/85) (50+ 75/55)
10 Burpees Over Bar
-2 min rest-
10 Snatch (155/95) (50+ 85/65)
10 Burpees Over Bar
-2 min rest-
10 Snatch (175/105) (105/75)
10 Burpees Over Bar
*The goal is to go hard and fast knowing you have a 2 min rest after completing the 10 burpees. As the weights get heavier, your pace will slow on the snatch, but finish strong and attack the burpees.
Post WOD Stretch
Coaches choice
