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Friday, December 23, 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

2 min bike/row

:30 couch

:30 fig 4

:30 elevated/box pigeon

:30 sec squat grind str

:30 down dog

:30 standing racked BB preacher stretch (https://www.youtube.com/watch?v=lyMg64x8GxM)

5 BB squats

-3 min prep-

SOD

In 12 min, complete 4-5 sets of Back or Front squats

-2 min return to board-

WOD Review: 3 min

-3 min prep-

Partner WOD

15 min AMRAP of:

10 Box jump overs (24/20) (50+ 20/16)

10 SDHP (75/55) (50+ 65/45)

10 BB Hop-overs (over & back = 2)

*Alternating complete rounds

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