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Monday, March 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: 5 min

Warm-up together

2 min row

10 PVC PT > ATW > GM

:20 PVC lat str

:20 down dog & pigeon

10 push-ups

5 hanging shrugs w/pause

Then 3x:

2 box jumps/step-ups

5 kipping swings (increase level of skill each round)

5 PVC power snatches (rounds 2 or/& 3: BB)

-5 min Prep-

PARTNER WOD

8 Rounds for Time: (Time cap: 35 minutes)

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

20 Power snatches (75/55) (50+ 65/45)

10 Toes to bar (Mods: Ab wheel rollouts, Toes/Knees to target)

*4 rounds each: switching after full rounds

*While one person is working, the other is rowing at a recovery pace. Record Cals – but not the focus.

*Score: Time to complete the WOD and Total Calories

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