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Wednesday, December 9, 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.

Keep looping through during WOD Review

Spiderman

Pigeon

Up dog

Child’s pose

Seated shoulder extension

SOD

EMOM for 8 min (2 cycles)

Min 1: 40 sec Plank up-downs (https://www.youtube.com/watch?v=AAPpXm-q7lc)

Min 2: 45 sec leg 1 Single leg crossbody reaches (slow and controlled) (https://www.youtube.com/watch?v=y8ZJkslLCKo)

Min 3: 40 sec Plank twists (keep feet touching/stacked)

Min 4: 45 sec Leg 2 crossbody object reaches (slow and controlled) (https://www.youtube.com/watch?v=y8ZJkslLCKo)

-4 min rest & prep-

WOD

For Time: (30 min cap)

500m Row

50 DB snatch (total)

500m Row

100 Erg knee tucks (https://www.youtube.com/watch?v=izmY784-X0E) (Mod: floor knee tucks OR Mt sliders)

500m Row

50 Burpees

500m Row

100 Dubs

500m Row

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