Friday, June 24, 2022

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

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