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Wednesday, January 22, 2020

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Metabolic Conditioning

WOD Review then warm up all together: 200m row, 5 step to Spidermans, 5 cobra to down dog, & pigeon str, bottom of squat grind, 15 slow/pausing banded glute bridges, 10 hanging shrugs, 15 sec HS hold

glute bridges: ( https://www.youtube.com/watch?v=RTOLKAtNLzQ&feature=emb_logo )

WOD

For time:

300m Run, then:

3 Rounds of:

12 Lateral Burpees over DB

12 Pull-ups (Mod: banded)

200m Row

Directly into…

300m Run, then 3 Rounds of:

12 Alt DB Snatches (total) (70/50) (50+ 50/35)

12 Bodyweight fwd lunges (per leg)

200m Row

Directly into:

300m run then: 3 Rounds of:

12 Inchworm walkout to DB sumo deadlift

12 WB (20/14 to 11/10’) (50+ 14/10 to 11/10”)

200m Row

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