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Tuesday, December 28, 2021

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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 Review: 3-4 min

Warm-up together

2 indoor loops

5 step to spiderman/side

10 plank jacks

5x 1 pushup > down dog

10 slow squat therapy wall squats (https://www.youtube.com/watch?v=QVf3JVMaReM)

BB overhead OR front squats on coach’s call

-3 min prep-

SOD

E2MOM for 10 min

3^ Front OR Overhead squats

1 min return to board

WOD Review: 3-4min

-3 min prep-

WOD 1 & 3

4 min AMRAP of:

8 OHS (95/65) (50+ 65/45) (https://www.youtube.com/watch?v=pn8mqlG0nkE) (Mod: Front squats)

8 Box jump overs (24/20) (50+ 20/16) (Mod: Reduce height or Step-ups)

WOD 2 & 4

4 min AMRAP of:

10 SDHP (95/65) (50+ 65/45)

6 Traveling plate push-ups (45#) (https://www.youtube.com/watch?v=jtbzBLPZSmI)

*2 min rest intervals after each WOD

*Pick up where you left off for WODs 3 & 4

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