Glycolytic
*The intent of Glycolytic days are to experience high intensity, short duration workout bouts with rest intervals 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
30 sec / arm banded front rack BB stretch
10-20 sec bottom of squat grind
10 hanging shrugs
Then 3x:
20 jump rope
5 kipping swings (build to pull-ups on 3rd round)
5 front squats (begin with BB and add light wt each round)
3 min WOD set-up and prep
WOD 1
AMRAP 5:
Buy-In: 20 Pull-ups
12 Front squats (95/65) (50+ 65/45)
50 Dubs (75 singles)
-Rest 5 Minutes-
WOD 2
AMRAP 5:
Buy-In: 20 Pull-ups
9 FS (115/85) (50+ 85/55)
50 Dubs
-Rest 5 Minutes-
WOD 3
AMRAP 5:
Buy-In: 20 Pull-ups
6 FS (135/95) (50+ 95/65)
50 Dubs
*3 separate scores
*25 min total
Post WOD: ITP Coaches led stretch
