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Wednesday, April 19, 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, SOD & WOD: 8 min

Warm-up together

200m jog or 1 min bike/row

10 PVC PT > ATW > GM

:20 PVC lat & shoulder str

:20 down dog, pigeon, & Spiderman

10 pushups

5 hanging shrugs w/pause

3-5 pull-ups or 1-2 negatives

-3 min prep-

SOD

In 8 min, complete 2 sets of:

Lateral leg band walks (50 ft/direction)

10 unbroken standing vertical knee drives/leg (https://www.youtube.com/watch?v=QX263h8Rbk0)

:30 couch str/leg

:30 fig 4 / leg

:20-30 BB or banded front rack str

-5 min WOD prep-

WOD

4 Rounds for total time:

5 Front squats (205/140) (50+ 155/105)

400m Run (Sub 500m Row / 1300m Bike)

5 Front squats

Rest 3 min

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