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Friday, July 23, 2021

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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

60 sec bike

20 sec each: down dog > Spiderman > pigeon

5 hanging paused shrugs

5 super tight mini kips

5 BB good mornings

5 BB deads

5 BB back rack split jerks

5 BB split snatch

-4 min prep-

SOD

E2MOM for 10 min (5 rounds)

3^ Three position halting snatch grip deadlifts (https://www.youtube.com/watch?v=pvdA-v3YYEo)

-5 min prep-

WOD

3 Rounds for time

20 Toes to bar (Mod: Toes to Air Or 10 Ab wheel rollouts)

20/16 cal Bike (50+ 16/12)

10 Split snatch (115/75) (50+ 85/55) (https://www.youtube.com/watch?v=VFdCGK8yk-8)

2 min minimum Rest

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