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
200m jog
20 sec squat grind
5 BB back squats
20 sec/arm banded front rack str
5 BB front squats
5 light wt front then back squats
-3 min prep-
SOD
In 12 min, build to a challenging complex of:
1 FS
3 Back squats
*Rerack the BB after FS & go directly into BSs
3 min BB clean-up & return to board
WOD Review: 3 min
-3 min prep-
Partner WOD
10 Alternating rounds for time of: (5 per person)
5 Double DB Devil’s presses (50/35’s) (50+ 35/20’s)
10 Single DB Box step-overs (total) (24/20) (50+ 20” all)
