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Tuesday, April 5, 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

60 sec bike or row

10 PVC pass thru

PVC Banded Chest stretch (new one) (https://www.youtube.com/watch?v=Z97AHzzx3bc)

10 BB bench press

2 min ball mashing

-3 min prep-

SOD

E2MOM for 10 min

5^ Bench press

10-15 Band/Tubing straight arm palm down pull-aparts

(complete both in the 2 mins)

-2 min strip BB & return to board-

WOD Review: 4 min

-3 min prep-

WOD

Every 5 min for 4 rounds (20 min total)

1200m Bike OR 500m Row (Both RX)

10 Sumo dead high pulls (75/55) (50+ 55/35)

10 DB Plank back rows per arm (1 x 50/35) (50+ 35/20) (https://www.youtube.com/watch?v=RDfw6I1ukGM)

10 Plate Ukranian twists per side (25/15) (50+ 15/10)

*Any time remaining is your rest

*Reduce reps if less than 60 sec rest for rounds 1 & 2

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