Glycolytic
· You must wear face-covering at all times & and sanitize hands upon entry.
· Please refer to ZenPlanner to sign up for Face to face class times
· Please be sure to bring your own water.
· Please bring an extra clean and dry pair of shoes with you.
Equipment set-up: 3 min
SOD/WOD Review: 5-7 min
Keep stretching during review
SOD/WOD Prep
Done together
1 min bike
10 BB Deads
20 sec BB front rack str
5 BB grinding front squats
5 BB OHP
WOD prep
EMOM for 6 min (3 rounds of each)
Odd min: Ball mashing
Even min: 1 Deadlift > 1 Hang P clean > 1 (3 sec) pausing front squat > 1 S2OH (building to moderate weight, and less than WOD wt.)
-4 min prep-
WOD
E3MOM for 10 rounds (30 minutes)
7/5 cal Bike
3 Deadlifts
1 Hang squat clean
1 Front squat
1 S2OH (PP or jerk)
(185/125) (50+ 125/75)
*Whatever time is remaining after your 1 S2OH is your rest. You should have close to a minute or more rest for most of the rounds.
