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Wednesday, December 2, 2020

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Metabolic Conditioning

· You must wear face covering into the building & gym and sanitize hands upon entry.

· Please refer to ZenPlanner to sign up for Face to face class times

· Please be sure to bring your own water.

Stretches completed during coaches WOD Review

Down dog

Spiderman/leg

Pigeon/leg

Child’s pose

Seated shoulder extension

SOD

Core/ Pre-Hab: EMOM for 8 min

Min 1: 40 sec of Alt Bird dogs

Min 2: 40 sec of Side plank hold

Min 3: 40 sec Hand plank alternating reach outs (straight ahead)

Min 4: 40 sec of Side plank hold

-4 min WOD prep and sliding lunges practice-

WOD

For time / Broken up anyway you see fit

2500m of Rowing

50 Burpee Erg hop overs

100 Erg seat rear sliding lunges (total) (https://www.youtube.com/watch?v=Bs-E0rLEsrw)

Modify distance/reps/rounds as needed:

Example 1: 5 rounds of 500m row, 10 Burpees, 20 sliding lunges (total)

Example 2: 2 rounds of 1250m row, 50 burpees, 50 sliding lunges (total)

Example 3: Who’s Crazy? Complete as a Chipper?

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