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Friday, February 21, 2020

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Metabolic Conditioning

WOD Review then warm up all together: 2x: 1 indoor lop, 3 step to Spidermans, 3 up to down dog, 3 BB hang power snatch, 3 BB hang power clean and jerk

SOD

In 8 minutes complete 2-3 sets of:

2 pole Lateral leg band walks

10/leg Standing banded knee drives (band over/under arch)

10/side Lateral facing tubing/band press outs (https://www.youtube.com/watch?v=4URD6rhXgZ8)

WOD Prep

5 min to build up BB weight

WOD

20 min AMRAP

300m run (Sub: 400m row or 750m bike)

35 Dubs / 50 singles

1 OR 3 Snatch / Clean and jerk (RPE 6-7)

20 hollow rocks (under the rig/away from BB’s)

*For the 1st 10 minutes of the WOD, snatch is the BB movement. For the 2nd 10 min, clean and jerk is the BB movement. Adjust the weight as necessary.

*Newer to or lighter BB movements = complete 3 reps

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