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
60 sec bike
10 leg swings/leg
thumb down lat str
standing skin the cat str
10 hanging shrugs
BB front rack str
5 grinding BB front squats
5 mini pullup kips
-3 min prep-
SOD
EMOM for 8 min
Odd min: 3 Front squats (light to medium weight) (from the rack)
Even min: 10-15 Tubing back flies
-5 min prep-
WOD
Thank you for this one CFIS MHD (25 min total)
AMRAP 5:
15/12 Cal Bike (50+ 12/9)
12 Chest to bar pullups (50+ COB)
9 Front squats (135/95) (50+ 95/65) (from the floor)
-5 min rest-
AMRAP 5:
12/9 Cals (50+ 9/6)
9 C2B (50+ COB)
6 FS (155/105) (50+ 105/75)
-5 min rest-
AMRAP 5:
9/6 Cals (50+ 6/3)
6 C2B (50+ COB)
3 FS (185/135) (50+ 135/85)
