Glycolytic
Zoom classes are at 7 AM (Open to the public!) – 8:30 AM (CFIS Members) – Noon (CFIS Members) – 4:30 PM (CFIS Members) – 5:30 PM (CFIS Members)
If you plan on joining our remote sessions, you will need the following info: Download the zoom for cloud app. (Iphone version is here: https://apps.apple.com/us/app/zoom-cloud-meetings/id546505307)
Warm-up: (on your own before Zoom begins)
20 sec jump rope
5 TVWQB’s
3 step to Spiderman
3 push-up to down dog
WOD 1
With a running clock starting on the 0:00…
3 Rounds:
20 Alt Jumping lunges (https://www.youtube.com/watch?v=Nnb9bXV3o0s) (Mod: fwd/rev step lunges OR air squats)
20 Single arm (SA) hang DB/KB snatches (10/side) (Mod: Backpack (BP) Hang snatch (https://www.youtube.com/watch?v=5lQtlve5wag)
WOD 2
On the 7:00…
3 Rounds of:
20 Jumping lunges (total)
20 SA DB/KB power cleans (10/side) (Mod: BP hang power clean)
WOD 3
On the 14:00…
3 Rounds:
20 Jumping lunges (total)
20 SA DB thrusters (10/side)
*On all DB/KB movements, alternate hands every 5 repetitions
*If you do not finish your work with at least 60-90 sec rest before the next WOD, reduce the reps.
