Glycolytic
• Utilize ZenPlanner to sign up for classes.
• Continue to sanitize hands upon entry and wipe down all equipment touched.
• Please continue to bring your own water.
Review Warm-up and SOD: 5 min
Warm-up together
60 sec bike
3-way band stretches (lats/tri & shoulders/chest)
5 hanging shrugs
10 hollow rocks
2 min ball mash as needed
-3 min prep-
SOD
EMOM for 10 min (5 Rounds each)
Odd min: Strict pull-ups
Even min: Ab wheel roll-outs
Reps = athletes’ choice – try to hold across
1 min return to board
WOD Review: 3 min
-3 min prep-
WOD
5 Rounds for Total Reps: (24 min total)
On a 4-minute clock…
1000m Bike
20 DB cleans (total) (1 x 50/35) (50+ 35/30)
In remaining time of the 4 minutes… max reps of burpee over DB
*Rest 2 minutes between rounds
*Score is total number of Burpee over DB
