Glycolytic (2-5 min bursts)
· Please refer to ZenPlanner for Zoom and Face to face class times
· You must reserve your spot for face-to-face class times.
· For face-to-face classes, please be sure to bring your borrowed equipment to use in class, a yoga mat or towel, and water.
· If you will need to borrow a barbell or other equipment that is not outside for the workout, please arrive early and go directly into the facility with your face covering.
WOD Review then warm-up all together
Warm-up
1x through
@200m jog/ 30 sec walk & back
3 pushups to down dogs
3 down dog into Spidermans/side
10-15 sec pigeon str/side
SOD
EMOM x 8 min
Odd min: 7/5 Push-up Renegade rows/side (Mod: reduce reps and/or mats under chest) (https://www.youtube.com/watch?v=toNqj80AeD4)
Even min: 6-8/leg DB/KB single-leg Romanian deadlifts
WOD
3 Rounds through of 1:00 at each: (21 min total)
Goblet Thrusters (DB/KB) (Mod: Front rack DB thruster) (https://www.youtube.com/watch?v=QMXlUeWlqzc)
Power cleans (single DB/KB)
Hops over the object (Mod: lateral line hops or object step-overs)
Devils press (single DB)
V-ups
3 min Rest in between each round
*The goal is to work up to the 45-50 second mark at a hard intensity, use the remaining 10-15 seconds to take a breath, and prepare to switch movements.
*For those who really want to use a BB then can for today’s WOD – just get to the gym early to get your equipment and bring your mask.
Post stretches
@30 sec each
Child’s pose
Up dog
Pigeon str
Seated shoulder extension stretch
