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Tuesday, November 26, 2019

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Metabolic Conditioning

WOD Review then warm up all together: 2x: Indoor jog, 10 PVC pass thru, 5 plate Q’s, 3 pushups to down dog, 5 hollow rocks

SOD

In 10 minutes: 2-3 sets of:

4 pole/arm DB/KB waiter & farmers carry combo (wt in each hand) (https://www.youtube.com/watch?v=3Vb1B6jWnm4)

5-10 Ring layouts (Mod: ab wheel roll-outs): https://www.youtube.com/watch?v=UWTKbLcrHM0

WOD

26min AMRAP

300m run (400m row or 800m bike)

10 Plate ground to OH (45/25) (50+ 25/15)

3 Ankle band side shuffles (1 pole out and back x 3)

8/side Plate torso twists (25/15) (50+ 15/10)

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