Tuesday, April 27, 2021

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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

60 sec bike

leg swings

thumb down lat str

30 sec Spiderman/leg

3 push-up to down dog cycles

30 jump ropes

5 BB deadlifts

BB front rack stretch

5 BB hang power cleans

-6 min to build to challenging weight-

SOD

EMOM for 5 min (hold same wt across all 5 min)

3 Halting clean deadlifts (2 sec pause finishing w/shoulders in front of bar & soft knees) (https://www.catalystathletics.com/…/Halting-Clean…/)

-5 min prep-

WOD

(25 min total)

5 min AMRAP:

1000/800m Bike Buy-in, Into Max Rounds:

30 Dubs (mods: 45 singles)

5 Power cleans (185/135) (50+ 135/95)

-Rest 5:00-

5 min AMRAP:

1000/800m Bike Buy-in Into Max Rounds:

30 Dubs

10 Power cleans (135/95) (50+ 95/65)

-Rest 5:00-

5 Min AMRAP:

1000/800m Bike Buy-in Into Max Rounds:

30 Dubs (mods: 45 singles)

15 Power cleans (95/65) (50+ 65/45)

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