Glycolytic
Zoom classes are at 7 AM (Open to the public!) – 8:30 AM (CFIS Members) – Noon (CFIS Members) – 4:30 PM (CFIS Members) – 5:30 PM (CFIS Members)
If you plan on joining our remote sessions, you will need the following info: Download the zoom for cloud app. (Iphone version is here: https://apps.apple.com/us/app/zoom-cloud-meetings/id546505307)
WOD Review then warm up all together:
Warm-up
2 min AMRAP (easy pace through)
5 up dogs to down dogs (pause 2-3 sec in each position)
5 air squats
5 PVC/Broomstick/empty hands… thrusters
WOD
From 0-19 minutes
5 rounds of: Work for 3 min, Rest for 1 minute
10 DB/KB/BP (5/arm) Thrusters (BB 95/65 or lighter)
12 Burpees over thruster object (Mod: something smaller or step-overs)
14 DB/KB/BP/BB Deadlifts (same wt as thrusters)
From 19-21 minutes
catch your breath
From 21-25 min
WOD 2
Tabata: 8 total rounds of:
Odd round: Side 1 plank
Even round: Side 2 plank
Post WOD Stretch
30 sec each
Child’s pose
Pigeon str
Seated shoulder extension stretch: https://www.youtube.com/watch?v=ihUAbG0e8zw
