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Friday, April 9, 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.

• Please bring an extra clean and dry pair of shoes with you.

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 steps to Spiderman/side

3 push-up to down dog cycles

5 grinding air squats

5 KB deads

5 Low KBS

-5 min prep-

WOD 1

Partner Karen

150 WB (20/14) (50+ 14/10) (10/9’)

Share reps evenly

-2 min rest-

WOD 2

Partner Eva”ish”: 3 rounds

400m Run per person (only 1 runs at a time – broken up as you see fit)

15 AKBS (70/53) (50+ 53/35) per person

15 Pullups per person (Mod: Bands or Horizontal Ring rows)

*If you are not running: 500m of rowing = 400m of running

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