Glycolytic
*The intent of Glycolytic days are to experience high intensity, short duration workout bouts with rest intervals within the workout to promote and develop recovery capacity. *
• Utilize ZenPlanner to sign up for classes.
• Continue to wipe down all equipment touched.
• Please continue to bring your own water.
Review Warm-up and WOD: 5 min
Warm-up together
60 sec row or bike
10 PVC pass thru & around the world
20 sec PVC chicken str
20 tubing bent arm openers (https://www.youtube.com/watch?v=s8mFOVn2ZK0)
-2 min prep-
SOD
In 8 min, complete 3-4 sets of:
10 small plate lateral shoulder raises
10 plate front raises
10 plate bent over back flys
20 sec side plank hold (both sides)
20 superman pulses
2 min cleanup & return to board
WOD Review: 4 min
-3 min prep-
WOD 1 & 3: 4 min AMRAP of
10/8 Cal Row (50+ 8/6)
8 Thrusters (75/55) (50+ 55/35)
-3 min rest intervals-
WOD 2 & 4: 4 min AMRAP of
8/6 Cal Bike (50+ 6/4)
8 Sumo dead high pulls (75/55) (50+ 55/35)
*Begin WODs 3 & 4 where you left off
*25 min total time
*Alternate WODs if you need to share a bike/rower
Time Permitting
Post WOD: Coach’s led stretch / roll / mash
