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, Primer and WOD: 5 min
Warm-up together
2 min row
10 PVC pass thru > around the world > good mornings
50 ft/direction lateral ankle band walk
10 small plate shoulder trilogy (front, side, back)
:30 sec down dog
:20 sec thumb down lat str
2 min prep for primer
WOD Primer
3x (easy pace)
5 WB tosses
4 Box step-ups or jumps
5 Light S2OH
3 min final prep
WOD 1 & 3
4 min AMRAP of:
10 WB (20/14) (50+ 14/10) (10/9’)
10/7 Cal row (50+ 8/5)
-3min rest –
WOD 2 & 4
4 min AMRAP of:
10 Box jumps (24/20) (50+ 20/16)
10 BB S2OH (115/80) (85/60)
*3 min rests between each WOD
*28 min total time
