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
