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Monday, May 16, 2022

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Glycolytic

*The intent of Glycolytic days are to experience high intensity, short duration workout bouts with rest intervals within the workout 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

60 sec row or jog

10 PVC pass thru

chicken str

5x 1 push-up to down dog

10 low KBS

10 BB push presses

-3 min prep-

SOD

Every 90 seconds for 7.5 min (5 Rounds)

3^ Push press (No Push Jerks) (https://www.youtube.com/watch?v=a8HQo8z20Uo)

3 min strip BB & return to board

WOD Review: 4 min

-3 min prep-

Partner WOD

3 min AMRAP for 8 rounds (4 Rounds each) (24 min total)

21 American KB Swings (53/35) (50+ 35/20)

12 Burpee box jumps (24/20) (50+ 20/16)

Max Calorie Row

* Switch after every 3 minutes

* Score = Total accumulated calories between both partners

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