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 loop indoor jog
10 leg swings/leg
5 grinding air squats to butt ball
BB front rack stretch
5 BB high hip p cleans
5 BB hang p cleans
5 p cleans
-3 min prep-
SOD Prep
7 min to build to the final round weight of cleans
4 min to prep / reset the BB
WOD 1
AMRAP 3:
50 WB (20/14) (50+ 14/10) (10/9’)
Max Power cleans (135/95) (50+ 95/65)
-Rest 3 Minutes-
WOD 2
AMRAP 3:
40 WB
Max Power cleans (155/105) (50+ 105/75)
-Rest 3 Minutes-
WOD 3
AMRAP 3:
30 WB
Max Power cleans (185/125) (50+ 115/85)
-Rest 3 Minutes-
WOD 4
AMRAP 3:
20 WB
Max Power cleans (205/145) (50+ 125/95)
-Rest 3 Minutes-
WOD 5
AMRAP 3:
10 WB
Max Power cleans (225/155) (50+ 135/105)
27 min total
*You score for each WOD is the number of cleans you complete (5 scores)
*Reduce WB reps if needed in earlier rounds to ensure some time on the BB
