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Monday, November 7, 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

30 jumps

5 hanging shrugs w/pause

5 kipping swings

3x push-up > down dog

-3 min prep-

SOD

EMOM for 8 min (4 Alt rounds)

Odd min: 50ft lateral leg band walk

Even min: Side plank – bent arm – external rotations w/optional press-out (https://www.youtube.com/watch?v=hICS6itWAsM)

-2 min return to board-

WOD Review: 4 min

-3 min prep-

WOD

3 Rounds of 6 Min AMRAPs of: (26 min total)

50 Dubs/100 Singles

12 T2B

4/3 Muscle-ups or 6 Burpee Chest to Bar pull-ups (Both RX)

*Rest 4 min after each completed AMRAP

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