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 OR 200m jog
10 PVC PT > ATW > GM
:20 PVC lat & shoulder str
:20 down dog, pigeon, & Spiderman
10 push-ups
5 hanging shrugs w/pause
3-5 pull-ups OR 1-2 negatives
:20 rig grind str
10 BB deads
5 BB cleans
-6 min prep-
Partner WOD
WOD 1
With a 30-minute running clock:
Work/Rest 1 min, switching every minute, until you complete:
150 WB (20/14) (50+ 14/10) (10/9’)
30 Muscle-ups OR 90 Tubing/band & PVC straight arm lat pull-downs (M-up Mods: M-up attempts, Jumping M-ups) (https://www.youtube.com/watch?v=DfGjREhApeg)
30 Cleans (P or S) (185/125) (50+ 135/95)
WOD 2
In remaining time, build to a heavy Deadlift
Only 1 partner lifting at a time (1 or 2 BB’s as needed)
