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) – 6:30PM (M&W only Open to the public!) – Saturday 9:30am (CFIS Members) – Sunday 9:30am (Open to the Public!)
Download the zoom for cloud app. (Iphone version is here: https://apps.apple.com/us/app/zoom-cloud-meetings/id546505307)
WOD Review then warm-up all together:
Warm-up
2 min AMRAP (easy pace through)
3 pushup dogs to down dogs (pause 2-3 sec in each position)
3 step to Spiderman/leg
3 fwd. lunges /leg
5 hollow rocks
SOD
10 min EMOM of:
Min 1: 5-8/arm Floor press (BB = total)
Min 2: 5-8/arm Bent-over back rows (supported non-DB hand)
WOD
EMOM for 31 min (8 actual working rounds) of:
Min 1: 10-12 Single arm devils presses (alternating arms each rep)
Min 2: Rest
Min 3: 200m run (250m row/500m bike/Walk/run 30 sec out and back)
Min 4: Rest
*The goal is to go hard and fast…. If you finish before the 60 sec, you get even more rest!
*If you do not finish the reps/distance in the minute, use the rest to finish
Post stretch
@30 sec each
Seated shoulder extension stretch: https://www.youtube.com/watch?v=ihUAbG0e8zw
Child’s pose
Side quad stretch
Pigeon str
