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Tuesday, March 10, 2020

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Metabolic Conditioning

WOD Review then warm up all together: 1 indoor jog, 10 leg swings, 3 step to spiderman, 3 up to down dogs, 5 KB deadlifts

SOD

In 12 minutes, complete 2-3 sets of:

6/side KB/DB single-leg Romanian Deadlifts

4 pole Famers/Waiters carry per arm (heavier wt on farmers carry side)

WOD

For time:

10 KBS (70/53) (50+ 53/35)

200m Run (300m row/600m bike)

20 Dubs (40 singles)

10 KBS

300m Run (400m row/800m bike)

30 Dubs (60 singles)

10 KBS

600m Run (800m row/1500m bike)

60 Dubs (120 singles)

10 RBK

300m Run

30 Dubs

10 KBS

200m Run

20 Dubs

10 KBS

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