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Wednesday, March 30, 2022

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Glycolytic

• 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

With a 4 min running clock: Cycle through

5 PVC hop overs

5 PVC pass thru

1 box step-up /leg

1 push-up to down dog

5 BB front squats

5 BB snatch high pulls

5 BB snatch

-3 min prep-

SOD

E2MOM for 10 min (5 Rounds)

3^ Front squats

Ball mash/mobility work while resting

2 min strip BB & return to board

WOD Review: 4-5 min

-3 min WOD prep-

WODs 1 & 3

3 Min AMRAP of:

6 Box jumps (24/20) (50+ 20/16)

2 Devils press/arm (50/35) (50+ 35/20)

WODs 2 & 4

3 Min AMRAP of:

3 Squat snatch (50+ Power or split snatch) (135/85) (50+ 95/55)

5 BB hop overs (over & back =1) (Mod: step-over BB or line lateral hops)

*2 min rest between WODs

*Begin WODs 3 & 4 where you left off

*2 final scores

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