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 PVC pass thru
20 sec standing shoulder/lat PVC stretch
3x push-up > down dog> Spiderman > pigeon
5 PVC OHS
5 BB OHS
-3 min prep-
SOD
In 12 min, build to a challenging set of 3 OHS
3 min BB cleanup & return to board
WOD Review: 4 min
-3 min prep-
WOD
For Time:
22-16-10 of:
DB Push press (total) (1 x 50/35) (50+ 35/25)
DB plank row (total)
200m Run (Sub 600m Bike/250m Row)
-3 min Rest-
22-16-10 of:
DB Push jerk (total) (same wt)
Abmat sit-ups (double the reps)
200m Run (Sub 600m Bike/250m Row)
-3 min Rest-
22-16-10 of:
DB Goblet squats
Lateral plate hop-overs (over & back = 1) (https://www.youtube.com/watch?v=JisGNqEwL04)
