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Wednesday, September 8, 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

5 push-ups

Down dog > Spiderman > pigeon

10 sec HS hold

10 BB deads

5 BB pausing back squats

5 BB pausing OHS or FS

-5 min prep-

WOD 1

8 min AMRAP of:

15/12 cal Bike (50+ 12/9)

9 Handstand push-ups (50+ 1 pad)

-Rest 5 min-

WOD 2

8 min AMRAP of:

15/12 cal Bike (50+ 12/9)

9 Deadlifts (275/185) (50+ 185/135)

-Rest 5 min-

WOD 3

8 min AMRAP of:

15/12 cal Bike (50+ 12/9)

9 Overhead squats (135/85) (50+ 85/60 OR Front squats: 115/75)

*3 separate scores

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