Glycolytic (MHD: Don’t forget your bath towel today)
*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 WOD: 6 min
Partner Warm-up
200m MB carry (share 1 WB)
10/person/side standing lateral MB toss (https://www.youtube.com/watch?v=CJFEbihUT5s)
20 partner MB sit-ups (total)
10 MB partner standing twist handoffs/direction/person (https://www.youtube.com/watch?v=RqtqW6VEPLs)
-5 min prep-
WOD 1 & 3
5 min AMRAP of:
1 Muscle-up OR 1 Rope climb (Salem) OR 4 Towel strict pull-ups (MHD) (all RX)
3 Back squats (95/65) (50+ 75/45)
1 MU/RC/TPU
6 Back squats
1 MU/RC/TPU
9 Back squats
1 MU/RC/TPU
12 Back squats
Etc. adding 3 squats each round
Rope climb Mods: Attempts, 1 Straight leg rope pull
-4 min Rest-
WOD 2 & 4
5 min AMRAP of:
3 Push jerks (95/65) (50+ 75/45)
10 BB Hop-overs (over & back =2)
6 PJ
10 BB hops
9 PJ
10 BB hops
Etc. adding 3 reps to the push jerks each round
**Begin each WOD from the beginning AND each WOD has its own score
