Glycolytic
• Please wear your mask.
• Utilize ZenPlanner to sign up for classes.
• Continue to sanitize hands upon entry and wipe down all equipment touched.
• Please continue to bring your own water.
SOD/WOD Review: 5-7 min
Keep stretching during review
SOD/WOD Prep
Done together
1 loop jog
5 burpees
5 BB push press
5 BB thrusters
3 BB front rack rev lunges/leg
-3 min prep-
SOD
EMOM for 6 min (2 rounds through)
10-15 Side plank external rotations (2.5-5# plate) (https://www.youtube.com/watch?v=uAUZsl_ZHu4)
10-15 Side plank external rotations (2.5-5# plate)
10 Banded (wrists) straight arm overhead reaches (https://www.youtube.com/watch?v=tvW6vFJ9NRs)
-4 min prep-
WOD 1 & 3
5 min AMRAP of:
10 Thrusters (75/55) (50+ 55/35)
10 Burpees (Mod: Up-downs)
-4 min rest-
WOD 2 & 4
5 min AMRAP of:
10 Front rack rev stepping lunges (total) (Mod: Unweighted, or/and pad(s) under knee, or front squats)
10 BB Push press (NOT jerks) (75/55) (50+ 55/35) (https://www.youtube.com/watch?v=iaBVSJm78ko&t=21s)
*35 min total
*Start WOD 3 & 4 where you left off
*2 Separate scores
