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Tuesday, September 14, 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

60 sec bike

3 cycles: down dog > Spiderman > pigeon

10 PVC pass thru

5 PVC muscle snatch

3/leg OH PVC forward lunges

-4 min prep-

SOD

EMOM for 6 min

1 Muscle snatch (light to medium wt) (https://www.youtube.com/watch?v=LRcTB2-Xyg8)

2 OH lunges (total)

-4 min prep-

WOD

10 x Two-minute AMRAPs of: (29 min total)

6/4 cal Bike

2 Box jumps (30/24) (50+ 24/20)

4 BB Snatch (95/65) (50+ 65/45)

*1 min rest between each round

*Begin each new round where you left off

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