Glycolytic
• 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
60 sec row
standing ring skin the cat
5 push-ups
down dog > Spiderman > pigeon
5 BB snatch high pulls
5 BB power snatch
10 hanging shrugs
10 bench press
-4 min prep-
SOD
EMOM for 10 min (5 Rounds)
5^ Bench press
5 x 5 sec supinated bent arm external rotations
WOD
For Total Reps Across the 5 AMRAPs
5 min Max Calorie Row
(total cals)
-Rest 5 Minutes-
4 min AMRAP 4 of: Tabata Push-ups
(lowest rep push-up score)
-4 Min Rest-
3 min AMRAP of: Max Power snatches (95/65) (50+ 65/45)
(total snatches)
-3 Min Rest-
2 min AMRAP of: Strict pull-ups
(total pull-ups)
-2 Min Rest-
1 min AMRAP of: Max Calorie Bike
(total cals)
