Metabolic Conditioning
· You must wear face-covering at all times & 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.
Completed During WOD Review
Spiderman
Pigeon
Up dog
Down dog
Child’s pose
Seated shoulder extension
SOD
Core/ Pre-Hab: EMOM for 8 min (2 rounds)
Min 1: 40 sec of Alt Bird dogs
Min 2: 40 sec of Side plank w/ bottom leg knee tuck (mod: hold w/ no tuck) (https://www.youtube.com/watch?v=dNGrSII_k6U)
Min 3: 45 sec Double legged glute bridges
Min 4: 40 sec of Side 2 plank hold/tuck
WOD
AFAYCG (As Far As You Can Get) in 20 min
10 Dubs (if you are doing singles = double your reps)
100m Row
1 Clean & jerk (Athlete pics the weight – should be medium to heavyweight)
*Increase the first number by 1 each round (20 dubs (40 singles), 200m, 2 c&J…)
*Your score is where you finished the workout & your weight”
Score example: You finished the workout at 850 meters into a 1100m row and your C&J weight was 135#, so your final score would be 850/1100 at 135
