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:
200m Run 1 min Bike/Row
10 PVC PT, ATW, GM
:20 PVC shoulder/lat str
:20 down dog, Spiderman & elevated pigeon
5 hanging shrugs w/ pause
3-5 strict pull-ups or 1-2 negatives
:20 squat grind
:10 HS hold
-8 min WOD prep-
WOD
“Drunken Frog”
WODs 1 & 3: 4min AMRAP
6 HSPU (50+ 1 pad)
8 Box jump over (24/20) (50+ 20/16)
WODs 2 & 4: 4min AMRAP
10 WB (20/14) (50+ 14/10) (10/9’)
8 WB sit-ups
*Pick Up where you left off
