Glycolytic
• You must wear face-covering at all times & and sanitize hands upon entry.
• Please refer to ZenPlanner to sign up for Face to face class times
• Please be sure to bring your own water.
• Please bring an extra clean and dry pair of shoes with you.
Equipment set-up: 3 min
SOD/WOD Review: 5-7 min
Keep stretching during review
SOD/WOD Prep
Done together
2 indoor loops
10 leg swings/leg
Thumb down lat str
BB front rack stretch
10 BB front squats
10 BB bench press
-3 min prep-
SOD
6-8 min rope climb technique review & practice
*For those with solid rope climb tech, use this time to do 2 sets of 10 GHD sit-ups and/ or GHD hip extensions (please wipe down GHD after each use)
-5 min prep-
WOD Part 1
10-9-8-7-6-5-4-3-2-1 reps for time of: (8 min cap)
Front squats (135/95) (50+ 95/65)
1 Rope climb after each round (Mod: 1 Rope climb attempt, 2 Rope pulls or 6 Ring rows)
*Pick a weight you don’t have to drop mid set
-5 min Recovery-
WOD Part 2
10-9-8-7-6-5-4-3-2-1 reps for time of: (8 min cap)
Bench press (135/75) (50+ 95/45)
10 Bench hop-overs (over & back =1) (https://www.youtube.com/watch?v=V26TQbxTjjk)
*Score = Total time to complete part 1 and 2 including rest
