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: 7 min
Warm-up together
2 min bike/row
10 PVC pass thru > ATW > good mornings
3x: push-up > dog > Spiderman > pigeon
10 BB deads
6 min WOD prep
use this time to build to at least 2nd BB weight
-2 min final prep-
WOD
For total rounds and reps:
AMRAP 5:
Buy-In: 50/40 Cal Bike
12 Deadlifts (185/135) (50+ 135/85)
12 Lateral BB burpees
Rest 5 Minutes
AMRAP 5:
Buy-In: 35/27 Cal Bike
9 Deadlifts (225/155) (50+ 155/105)
9 Lateral BB burpees
Rest 5 Minutes
AMRAP 5:
Buy-In: 20/16 Cal Bike
6 Deadlifts (275/185) (50+ 185/125)
6 Lateral BB burpees
Score = 3 individual scores (Rounds + Reps)
25 min total
Post WOD ITP: Coach’s led stretch
