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Thursday, September 2, 2021

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Glycolytic

• Please wear your mask

• 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

1 loop jog

5 push-ups

1 down dog > Spiderman

elevated pigeon (box)

3 box jumps/step-ups

5 cycles of:

1 BB strict press

1 BB push press

1 BB front squat

-3 min prep-

SOD

EMOM for 9 min (3 rounds)

Min 1: 10-15 mini (ankle) band external rotations (https://www.youtube.com/watch?v=4cpQr1VbcEU)

Min 2: 10-15 mini band overhead presses (https://www.youtube.com/watch?v=wbLysFmG_KQ)

Min 3: Ball mash

-5 min prep-

WOD

7 Rounds:

3 Push Press (95/65) (50+ 75/55)

3 Front Squats

3 Box Jumps (24/20) (50+ 20/16) (Mod: step-ups)

-3 min minimum rest & ^ wt-

5 Rounds:

3 Push Press (115/80) (50+ 85/55)

3 Front Squats

3 Box Jumps

-2 min minimum rest & ^ wt-

3 Rounds:

3 Push Press (135/95) (95/65)

3 Front Squats

3 Box Jumps

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