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Friday, January 27, 2023

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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 WOD: 6 min

Warm-up together

2 min row

10 PVC PT > ATW > GM

:20 sec PVC lat/shoulder str

3x: push-up > dog

:20 Spiderman & pigeon/leg

10 BB bench press

10 BB deads

-6 min prep-

WODs 1 & 3

4 min AMRAP

10 Bench press (135/85) (50+ 95/55)

10 Box jump overs (24/20) (50+ 20/16)

WODs 2 & 4

4 min AMRAP

10 Deadlifts (185/135) (50+ 135/95)

Cal Row (12/10) (50+ 10/7)

Pick up where you left off

*3 min rest between WODs

*25 total time

*ITP: Coaches led stretch

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