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!)
WOD Review then warm-up all together:
Warm-up
1x
20 jump rope/hops
10 leg swings/leg
10 sec Spiderman / leg
10 Sec down dog
WOD Prep
1x all together
20 jumps
5 squat thrusts
3 DB snatch/arm
20 jumps
-2 min Rest/Prep-
WOD
Every 5 Minutes x 5 Sets: (25 min running clock)
200m Run (200m Row / 1 min on Bike / Run or walk 30 sec out and then come back)
10 Squat thrusts (AKA: Up downs) (Mod: reduce reps or elevate hand placement) (https://www.youtube.com/watch?v=oB9s9nnNIRU)
10 DB snatches (5/arm)
50 Dubs (Mod: 50 plate hops or 50 Penguin hops or 100 singles)
*This is designed to be completed as fast as you can without hitting your Red Line.
*You should also be able to hold similar times across all 5 sets.
*If you have less than 60 seconds rest before starting the next round – shorten the run and/or reduce rope reps, to provide at least 75-90 sec rest.
Post WOD Stretch
@30 sec each
Child’s pose
Side quad stretch
Pigeon str
Seated shoulder extension stretch: https://www.youtube.com/watch?v=ihUAbG0e8zw
