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Thursday, July 29, 2021

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Glycolytic (2-5 min bursts)

• 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

5 pushup then 1 down dog > Spiderman > pigeon

5 pausing air squats

5 DB goblet squats

3 DB push jerks /arm

5 BB Pendlay rows

-5 min prep-

WODs 1 & 3

5 min AMRAP of:

5 DB Hang squat cleans/arm (1x 50/35) (50+ 35/20)

5 DB Push jerks/arm

1 Indoor loop (MOD: 150m bike)

WODs 2 & 4

5 min AMRAP of:

8/6 cal Bike (50+ 5/4)

6 Clean grip Pendlay rows (95/65) (50+ 75/45) (https://www.youtube.com/watch?v=tU7Zc8t3rl8)

4 BB rollouts (https://www.youtube.com/watch?v=O-d6HC9gLcw)

*5 min rest between WODs

*Pick up where you leave off

*Alt rounds if needed based on equipment

*35 min total

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