Glycolytic
• Masks are no longer required.
• 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
2 loop jog
30 jump ropes
5 push-ups
down dog > Spiderman > pigeon
20 tubing pull-a-parts
10 diagonal tubing pull a parts/side (https://www.youtube.com/watch?v=qKbYOn6_teE)
10 BB bench press
-4 min to build to EMOM wt.-
SOD
EMOM for 10 min (5 Rounds each)
Odd min: 5 Bench press (Hold BB wt constant)
Even min: 8-10 BB Feet elevated inverted rows (Mod: Feet on ground w/ bent knees)
-5 min prep-
WOD
(20 min total)
WOD 1
AMRAP 8:
Buy-In: 800m Run (1000m Row or 2700/2400m Bike)
Then, with time remaining:
30 Dubs (45 Singles)
15 Front squats (75/55) (50+ 65/45)
-Rest 4 Minutes-
WOD 2
AMRAP 8:
Buy-In: 800m Run
Then, with time remaining:
30 Dubs
15 Back squats (75/55) (50+ 65/45)
