Thursday, March 19, 2020

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Glycolytic

Saturday Schedule Change: Please go to Zen Planner to reserve your spot for either the 8:15 or 9:30 AM classes (for Saturdays). The WOD will be the same for both classes. We will be limiting classes to 15 athletes, so please be sure to reserve your spot.

WOD Review then warm up all together: 60 sec row, 10 leg swings, 3 step to Spiderman, 3 push-up to down dogs, 10 PVC pass thru, 5 PVC snatch balance, 5 BB high hip squat cleans, 5 BB squat snatch

Pre WOD

6-10 minutes to build to snatch and clean weight

WOD 1 & 3

AMRAP 5

1 Squat clean (185/125) (50+ 135/75)

6 Toes to bar

10 WB (24/20) (50+ 14/10) (10/9’)

WODs 2 & 4

AMRAP 5

1 Squat Snatch (135/85) (50+ 95/55)

6 V-ups

10 Box jumps (24/20) (50+ 20/16)

*4 min rest between WODs

*Start WODs 3 & 4 where you left off

*No Snatches – WOD 1 & 3 = squat clean, WOD 2 & 4 = power cleans

*Total time = 32 minutes

At home WOD:

6 sets of 3 minute AMRAP of:

10 Burpees

10 Butterfly sit-ups

*3 min rest between each round

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90 Leavitt Street,
Salem, MA 01970-5308

(978) 678-8221

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