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
