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Monday, October 3, 2022

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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 SOD: 5 min

Warm-up together

200m jog

3x push-up > down dog > Spidermans > pigeon

10 BB deads

10 BB strict OHP

5 BB OHP w/light wt

-3 min prep-

SOD

In 10 min, build to a challenging Strict OHP

-2 min cleanup & return to board-

WOD Review: 4 min

-3 min prep-

Partner WOD

1200m Run buy-in run (200m / person at a time = 6 total runs)

Then: 1 min rest…. then 10 Alt complete rounds of: (5/person)

15 WB (20/14) (50+ 14/10) (10/9’)

10 Deadlifts (225/155) (50+ 175/115)

5 Bar facing burpees over BB

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