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Wednesday, November 10, 2021

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Glycolytic (2-5 min bursts)

• 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

2 loop jog

10 leg swings

3-way banded stretch

banded front rack stretch

BB front rack str

5 BB power cleans

10 BB bench press

-4 min prep-

SOD

EMOM for 10 min

Odd min: Strict pull-ups (hold reps across) (Mod: Banded Pull-ups)

Even min: 12-15 Banded/PVC straight arm Lat pulls (https://www.youtube.com/watch?v=p18TuMeYSdI)

-5 min prep-

WOD

20 min AMRAP

30 MB squat cleans (20/14) (50+ 14/10)

1 min break

30 Sumo dead high pulls (75/55) (50+ 55/35)

1 min break

30 Wt’d box step-ups (total) (50/35) (50+ 35/25) (24/20”) (50+ 20/16”)

1 min break

30 Pendlay rows (75/55) (50+ 55/35)

1 min break

60 Dubs (100 singles)

1 min break

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