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 WODs: 7 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
-6 min prep-
WOD
WODs 1 & 3
5 min AMRAP of:
400m Run buy in:
w/ remaining time complete:
10 Sumo dead high pulls (75/55) (50+ 65/45)
6 Burpees over BB
WODs 2 & 4
5 min AMRAP of:
20/16 cal Bike buy in:
w/ remaining time complete:
8 Front rack lunges (total) (75/55) (50+ 65/45)
5 Ab-wheel roll-outs
*3 min rest interval between WODs
*Alt WODs if needed for equipment
*29 min total
