Glycolytic
• You must wear face covering when not able to maintain 14 feet of distance & 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.
SOD/WOD Review: 5-7 min
Keep stretching during review
SOD/WOD Prep
Done together
2 loop jog
10 leg swings
thumb down lat str
3 step to Spiderman/leg
3 push-up to down dog
5 BB deads
5 BB cleans
-3 min prep-
WOD Prep
2 cycles at moderate pace:
2 feet together air squats
2 light power cleans
2 light front squats
10 sec HS hold
2 box jump/step-ups (reg height)
WOD 1 & 3
4 min of:
1 Squat clean (135/95) (50+
1 Abwheel roll-out (Mod: MB sit-ups)
*Ascend by 1 rep each round
*Once you finish your fifth round (5 SC & 5 roll-outs), add weight to the bar and start back at 1 rep of each.
Wt jumps: (135/155/185/205) (50+ 95/105/115/125) & (95/105/125/145) (50+ 55/65/75/85)
*For WOD 3, begin where you left off in round 1.
-4min Rest-
WODs 2 & 4
4 min ascending ladder of:
1 Deficit HSPU (Mod: HSPU height, Wall walk-up or Open’s style scaled wall-walk-up)
1 Box jump (30/24) (50+ 24/20) (Mod: lower box, weighted step-ups)
*Ascend by 1 rep each round
*Start back at the 1’s for WOD 4, and you score is the lower of the 2 WOD attempts
**4 min rest between all WODs (28 min total)
