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Friday, November 18, 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

10 PVC pass thru

10 PVC snatch high pull

10 PVC back rack push press

On coaches call: “set” … “go”

5 PVC power snatch

5 PVC OHS

5 BB power snatch

3 cycles; BB back push press > OHS > power snatch “press… squat… snatch”

3 min prep

SOD

EMOM for 8 min: (ascend: athletes’ choice)

1 Power snatch

2 Back rack push presses

2 OHS

1 Power or squat snatch

-3 min clean up & return to board-

WOD Review: 4 min

-3 min prep-

Partner WOD

20 Alt Rounds for time: (25 min time cap)

5 American KBS (53/35) (50+ 35/26)

10 Push-ups (chest to ab mat)

15 Air squats to target

*Complete a full round then switch

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