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Monday, February 20, 2023

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Glycolytic (OR 23.1 Redo)

*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 row/bike

10 PVC PT > ATW > GM

:20 PVC lat/shoulder str

3x: push-up > dog

:20 Spiderman & elevated pigeon

4 DB deads/arm

2 snatches/arm

4 box step-ups/leg

-5 min prep-

WODs 1 & 3

4 min AMRAP of:

10 Alt DB box step-ups (total) (50/35 & 24/20) (50+ 35/20 & 20/16)

14 Alt DB snatches (total) (50/35) (50+ 35/20)

-3 min rest intervals –

WODs 2 & 4

4 min AMRAP of:

10 Alt DB Devil’s cleans (total) (https://www.youtube.com/watch?v=k0q3ADqoR-0)

14 DB plank rows (total) (50/35) (50+ 35/20)

(25 min total)

*Pick up where you left off

ITP Post WOD

Coach’s led stretch

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