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 Spiderman & pigeon
:20 BB front rack str
5 BB pausing front squats
-5 min prep & build to squat wt-
SOD
EMOM for 10 min:
3 Front squats (hold same wt across)
-3 min BB clean-up & return to board-
WOD Review: 5 min
-3 min prep-
PARTNER WOD “2 to Tango”
AMRAP in 16 minutes of:
10 BB Pendlay rows (95/65) (50+ 65/45)
10 Toes to bar
10 Burpees to plate (45#) (50+ 25#) (plate facing, parallel and/or straddled)
10 Plate Ground to overhead (45/25: all)
10 Double DB deads (50’s/35’s)
*Alternating movements
