Monday (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
200m jog
10 leg swings/leg
5x push-up > down dog
15-20 sec thumb down lat str
3-5 ring push-ups
3-5 BB inverted rows
-3 min prep-
SOD
EMOM for 8 min
Odd min: 8-12 Ring push-ups (https://www.youtube.com/watch?v=FRiiZRhapeU)
Even min: 8-10 BB inverted rows
-1 min return to board-
WOD Review: 4 min
-3 min prep-
WOD
For time on a repeating 4 min clock: Chipper Style (35 min cap)
100 Back-rack fwd. or rev alt lunges (total) (65/45) (50+ 45/25)
100 Push presses (not jerks)
100 V-ups
100 Front squats
100 Floor presses (https://www.youtube.com/watch?v=6G-fNatzuSk)
*You will have 4 min to get as far as you can, rest 3 min, then pick back up where you left off for the next 4 min. Repeat until completing the WOD.
RX: Unpartitioned / Scaled: Partition and/or Reduce reps as needed
