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, SOD, AND WOD: 8 min
Warm-up together
2 min row/bike
10 PVC PT > ATW > GM
2 min ball mashing
:30 wall cough and figure 4 str
5 hanging shrugs w/pause
5 BB deads
5 BB hang cleans
5 BB cleans
-3 min prep-
SOD
EMOM x 5 min (5 Rounds)
3 Touch and go power cleans
*Build to a heavy or stay across and practice cycling technique
*Score is heaviest load completed for 3 reps
-5 min clean up & WOD prep-
WOD
5 Rounds x AMRAP in 3 min of: (27 min total)
3 Power cleans (135/95) (50+ 95/65)
6 Lateral BB burpees
9 WB (20/14) (50+ 14/10) (10/9’)
*Rest 3 minutes between rounds, pick up where you left off each round
*Score is total rounds + reps completed across all 5 rounds
