Glycolytic
*The intent of Glycolytic days are to experience high intensity, short duration workout bouts with rest intervals 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
25 ft lateral leg band walk/leg
10 BB deads
10 metal plate (2.5-5lbs) lateral shoulder raises
10 plate front raises
10 bent over plate back flys
5 BB strict OHP
5 front squats
5 hang power cleans
-3 min prep-
SOD
In 12 minutes build to a challenging complex of:
1 Shoulder to overhead
2 Front squats
3 Hang power cleans
(BB taken from the floor)
2 min BB clean-up & return to board
WOD Review: 4 min
-3 min prep-
Partner WOD
12 Alternating Full Rounds
5 C2B Pull-ups (50+ COB)
5 T2B (50+ K2 elbows or T2B: both RX)
5 Reverse stepping lunges/leg (50/35) (50+ 35/20)
