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 Review: 3-4 min
Warm-up together
10 PVC pass thru
20 banded pull-a-parts
3 push-up to down dog
10 BB clean grip Pendlay rows
10 BB OHP on coach’s call
10 BB power cleans on coach’s call
-3 min prep-
SOD 1
Every 90 seconds for 6 min (4 Rounds)
3^ Strict OHP
After the final set of 3 reps, strip the BB down to a light weight for 1 more set of 10 unbroken reps
2 min transition
SOD 2
EMOM for 4 min (4 Rounds)
3^ Pendlay rows
1 min return to the board
WOD Review: 3-4 min
-3 min prep-
WOD
For total time
5 Rounds
6 Power cleans (135/95) (50+ 95/65)
12 Hand release push-ups
3 Min Rest
5 Rounds
12 AKBS (53/35) (50+ 35/26)
40 Dubs
3 Min Rest
2 Rounds
6 Devils press (total) (50/35) (50+ 35/20)
2 Rope climbs (Mod: 2 attempts, 5 rope pulls OR 8 rope/towel pull-ups)
