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Tuesday, January 7, 2020

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Metabolic Conditioning

WOD Review then warm up all together: 1 indoor loop, 10 leg swings, 3 push-up to down dog, 10 PVC pass thru, banded tricep and lat stretches, BB front rack str, 5 BB power cleans

SOD

12 minutes to complete 2-3 sets of:

2 pole lateral leg band ankle walks

20-30 sec side plank pulses/side

WOD

In 20 minutes:

5 BB hop-overs (over & back = 1)

3 Power cleans (115/70) (50+ 75/40)

1 Running loop (Mod: Bike or Row)

*Increase the hop-overs and clean reps by 1 after each completed round

*300m loops for the first 10 min and then from 10:01-20 min, switch to the 200m loop

*Sub 750m & 500m bike or 400m row & 300m row

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