Metabolic Conditioning
· You must wear face-covering at all times & 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
Reminder: Please bring an extra clean and dry pair of shoes with you & keep the wet ones on the carpet by the door.
SOD/WOD Prep
20 jump rope
5-10 BB deads
10 air squats to WB
10 sec HS hold
5-10 BB push press
-3 min to prep-
SOD
EMOM complete for 6 min: (3 cycles of each)
Min 1: 8-10/leg Hand plank slow alt knee-ins (https://www.youtube.com/watch?v=-LMpXdAARfc)
Min 2: 15 MB Glute bridge slow pulses (https://www.youtube.com/watch?v=9apsKTtDQDI)
-5 min to prep-
WOD
For time – Chipper Style (30 min time cap)
50 Dubs (50 hops / 100 singles)
50 Deadlifts (185/125) (50+ 125/85)
50 Dubs
40 WB (20/14) (50+ 14/10) (10/9′)
50 Dubs
30 Handstand pushups (Mod: Pike, DB OHP, Palm-release PU)
50 Dubs
20 DB hang clean and jerks (Total) (70/50) (50+ 50/35)
50 Dubs
*During the workout, accumulate 50/40 calories on the bike (50+ 40/32)
