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 WOD preps: 5 min
Warm-up together
60sec row
10 leg swings/leg/direction
5x push-up > down dog
Racked BB standing child’s pose
5 BB RDL’s
5 BB deads
10 hanging shrugs
-3 min prep-
WOD Prep (Part 1)
6 min to build to WOD weight and Bar skill prep
WOD Prep (Part 2)
EMOM for 3 min (3 rounds)
1 deadlift > 1-2 bar movements
-2 min final WOD prep-
WOD
2 Rounds of: (18 min total)
Part 1: From 0-7 min: 4-3-2-1 Deadlifts (315/225) and 4-3-2-1 Bar Muscle-ups OR 8-6-4-2 Chest to Bar Pull-ups (MOD: M-up attempts, Jumping M-ups OR Chin over bar attempts (1/2, ¾, or Jumping Pull-ups)
Part 2: Max Calorie Row for the remainder of the 7 min
Rest 4 min
*Adjust the BB weight and Bar reps to ensure you have some time on the ERG
*Score: Total calories
