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
1 min Row
10 PVC pass thru
6 slow bench straight arm pull-over str (https://www.youtube.com/watch?v=IpVx7cVg5_M)
10 BB bench press
10 tubing chest flys
5 squats to WB
5 WB tosses
-3 min prep-
SOD
In 10 min, complete at least 4^ Rounds of:
5 Bench press – immediately into
20-30 Tubing chest flys (https://www.youtube.com/watch?v=r_JuqHc72FY)
(feelin the pump)
-1 min return to board-
WOD Review: 3 min
-3 min prep-
WODs 1 & 3
4 min AMRAP of:
10 WB (20/14) (50+ 14/10) (10/9’)
200m Row
WODs 2 & 4
4 min AMRAP of:
8 Sumo dead high pulls (75/55) (50+ 55/35)
6 Burpees over Erg (50+ Burpees over BB)
*25 min total
*3 min rest between each WOD
*Begin WODs 3 & 4 where you left off
Score: Rounds + reps
