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Thursday, August 11, 2022

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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

60 sec bike

3x pushup > down dog > up dog > Spidermans

30 sec elevated pigeon/leg

3 box step-ups/leg

10+ PVC pass thru

All Together

5 PVC snatch high pulls

5 PVC snatch balance

5 PVC power snatch

5 BB power snatch

-3 min prep-

SOD

EMOM for 10 min

Odd min: Leg 1 – 6 weighted box step-ups (24/20) (50+ 20” all)

Even min: Leg 2 – 6 weighted box step-ups

-2 min cleanup & return to board-

WOD Review: 4 min

-3 min prep-

WOD 1

21-15-9 reps for time of:

Cal Bike

Power/Muscle snatches (75/55) (50+ 55/35)

-5 min rest-

WOD 2

9-15-21

Cal Bike

Sumo dead high pull (75/55) (50+ 55/35)

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