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Monday, March 7, 2022

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Glycolytic OR 22.2 Redo

• 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

2 loop jog

then 3x

3 inchworm walkout w/push-ups

5 BB snatch grip deads

5 BB snatch hip pulls

5 BB muscle snatch

Then on coach’s call

Power snatch

3 min prep

SOD

Every 2:30 minutes for 12:30

8^ Bench press

20-30 sec Reverse hyperextension hold

1 min return to board

WOD Review: 3 min

-3 min prep-

WOD 1 & 3

3 min AMRAP of:

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

8 BB inverted rows (RX = straight legs with heels on bench)

WOD 2 & 4

3 min AMRAP of:

5 Power snatch (115/75) (50+ 75/50)

8 BB Hop overs (over and back = 1)

*Pick up where you left off

*90 seconds rest & move equipment between WODs

16:30 total time

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