Glycolytic
• Utilize ZenPlanner to sign up for classes.
• Continue to sanitize hands upon entry and wipe down all equipment touched.
• Please continue to bring your own water.
SOD/WOD Review: 5-7 min
Keep stretching during review
SOD/WOD Prep
Done together
2x:
1 loop jog
5 BB strict OHP
4 BB push press
3 BB jerks
2 fwd lunges/leg OR 2 box step-ups/leg
-4 min prep-
SOD
EMOM for 11 min (11 rounds)
0-2:59 (3 rounds)
5 Strict OHP
-1 min to add weight-
4:00-6:59 (3 rounds)
3 Push press
-1 min to add weight-
8-11:00 (3 rounds)
1 Jerk
*wt. increase as you see fit during each skill
-5 min prep-
WOD
4 Rounds for total time of:
3 Pole Plate Overhead lunge walk (45/25) (50+ 25/15) (Mod: Body weight / Step-ups)
400m Run (Mod: 500m Row / 1200m Bike)
*3 min rest between
