Tuesday, June 9, 2020

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Glycolytic

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.

WOD Review then warm-up all together:

Warm-up

1x through

5 pushups to down dogs

4 step to Spidermans/side

10 pausing/grinding air squats

WOD prep

1 min AMRAP at 80% of workout pace/intensity (getting it all flowing)

10 Mt. climbers total

3 push-ups

7 air squats

-2 min Rest-

WOD 1

AMRAP 5:

Buy-In: 100 Mt. climbers (total)

Into Max Rounds and reps of:

6 Lateral DB Burpees

12 Weighted squats (shoulder, front rack,… your choice)

-Rest 4 Minutes-

WOD 2

AMRAP 5

Buy-In: 100 Plank jacks (Mod: 50 plank step-outs/side)

Into Max Rounds and reps of:

6 Lateral DB Burpees

9 Thrusters (alt arms as needed)

-Rest 4 Minutes-

WOD 3

AMRAP 5:

Buy-In: 100 two-foot lateral line hops (https://www.youtube.com/watch?v=9U0eGmMWkkU)

Into Max Rounds and reps of:

6 Lateral DB Burpees

6 Clusters (alt as arms as needed)

*Because you have 4 minutes rest & recover between WODs, the goal should be to push your working rounds as hard as you can without dying out in the last 30-60 seconds.

Post WOD Stretch

@30 sec each

Down dog

Pigeon str

Side quad stretch

Seated shoulder extension stretch

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