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 and WOD: 8 min
Warm-up together
200m Run 1 min Bike/Row
10 PVC PT, ATW, GM
:20 PVC shoulder/lat str
5 push-ups
:20 down dog, Spiderman & pigeon
5 hanging shrugs w/ pause
10 BB deads
5-10 Handstand shrugs (https://www.youtube.com/watch?v=GjfLiMz00do)
-3 min prep-
SOD
E2MOM for 10 min (5 Rounds)
3^ Deadlifts (build to or beyond WOD weight)
1-3 HSPU Prep/Practice (build to WOD challenge)
-5 min final prep-
WOD
For Time
21 Deadlifts (225/175) (50+ 175/125) (60+ 140/105)
21 Handstand push-ups (50+ 1 pad)
3 min rest
15 Deadlifts (275/205) (50+ 205/150) (60+ 160/125)
15 Deficit HSPU (45/25) (50+ floor level)
3 min rest
9 Deadlifts (315/225) (50+ 225/175) (60+ 180/145)
9 Strict HSPU (50+ 1 pad & 1 plate)
*Even if you are modifying, attempt to make each new set more challenging
