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Monday, December 2, 2019

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Metabolic Conditioning

WOD Review then warm up all together: 2x: 1 indoor jog, 3 push-ups to down dog, 10 sec Spiderman and pigeon, 5 BB thrusters, 5 BB str leg deads

SOD

In 10 minutes complete

3 x 8-10 plate (45’s) elevated KB RDL’s ( https://www.youtube.com/watch?v=up8ub_KmUco )

AND

3 x 15 Tubing back flies

WOD

For time

50 BB Thrusters (45/35) (50+ 35/15)

300m Run

40 Alt weighted box step-ups (35/25 – 24/20”) (50+ 25/15 – 20/16”)

500m Row

50 BB floor press (95/65) (50+ 65/45) (BB taken from rack)

300m Run

40 Weighted fwd alt lunges (35/25) (50+ 25/15) (20/leg)

500m Row

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