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Thursday, October 7, 2021

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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

3x:

1 loop jog

2 rev lunges/leg

5 BB deads (add light wt for round 2 & 3)

-4 min prep-

SOD

EMOM for 8 min (4 rounds)

Odd min: Glute bridges

Even min: 1-2 Deadlifts (building to and holding at WOD weight)

WODs 1 & 3

4 min AMRAP of:

5 Deadlifts (275/185) (50+ 190/135) (MOD: @ 50-60% 1RM)

15 Ab-mat sit-ups

-3 min Rest between each WOD-

WOD 2 & 4

4 min AMRAP of:

5 Pull-ups

10 Reverse stepping lunges (total)

*Begin where you left off for WODs 3 & 4

*28 min Total

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