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Thursday, April 13, 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 SOD: 5 min

Warm-up together

2 min bike/row

10 PVC PT > ATW > GM

:20 PVC lat & shoulder str

:20 down dog, pigeon, & Spiderman

10 push-ups

5 hanging shrugs w/pause

5 kipping swings

Banded front rack and overhead/shoulder stretches

5 BB front squats

5 BB power cleans

5 BB squat cleans

5 BB power snatches

5 BB OHS

5 BB snatch balances

5 BB squat or split snatches

-6 min prep-

WOD 1 & 3

4 min AMRAP of:

3 Cleans (P or S) (185/125) (50+ 135/85)

6/4 cal Bike

WOD 2 & 4

4 min AMRAP of:

1 Snatch (P or S) (155/105) (50+ 115/70)

5 Burpees over BB

*3 min rest between WODs

*Pick up where you leave off

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