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Monday, December 12, 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 WOD: 7 min

Warm-up together

2 min bike/row

10 PVC pass thru, ATW, good mornings

3x push-up > down dog > pigeon

5x hanging shrugs w/pause

5 BB deads

5 BB front squats

5 BB thrusters

Then 3x:

2 pull-ups

4 light deadlifts

4 light thrusters

-3 min prep-

WODs 1 & 3

4 min AMRAP of:

6 Pull-ups (Mod: Bands or Jumping)

8 Thrusters (95/65) (50+ 65/45)

-3 min intervals between rounds-

WODs 2 & 4

4/3 M-ups or 7/5 Ring dips (Mod: 10 Box/Bench dips or 15 Tubing tricep extensions)

8 Deadlifts (225/160) (50+ 175/125)

*Pick up where you left off

*Only use 1 BB

*26 min total

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