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
2 min row/bike
10 PVC PT > ATW > GM
:20 PVC standing lat/shoulder str
:20 down dog
10 push-ups
5 hanging shrugs w/pause
3-5 pull-ups OR 2 negatives
10 BB front squats
-3 min prep-
SOD
In 15 min, 5/5/3/3/1^ of Front squats
-2 min return to board-
WOD Review: 4 min
-3 min prep-
WOD
EMOM for 20 min
Odd min: 10 SDHP (95/55) (50+ 65/35)
Even min: 15 WB (20/14) (50+ 14/10) (10/9’)
*Adjust reps to ensure at least 20 sec rest during early rounds
