Glycolytic
*The intent of Glycolytic days are to experience high intensity, short duration workout bouts with rest intervals 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
10 PVC pass thru > ATW > Good mornings
20 sec rig squat grind
3x pushup > down dog > Spiderman > Pigeon (@15 sec/ position)
5 BB high hip cleans
5 BB hang muscle cleans
5 BB power cleans
5 BB FS
5 BB squat cleans
-3 min prep-
SOD
In 10 min, build to a challenging complex of:
1 High hip clean > 1 Hang clean > 1 Clean (Power and/or Squat)
2 min adjust BB & return to board
WOD Review: 4 min
-3 min prep-
Partner WOD
17 min AMRAP of:
8 Toes 2 bar OR 16 V-ups (Both RX)
10 Power cleans (135/95) (50+ 95/65)
12/10 cal Bike (50+ 10/8)
*Alternating movements
