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.
· Please bring an extra clean and dry pair of shoes with you.
Equipment set-up: 3 min
SOD/WOD Review: 5-7 min
Keep stretching during review
SOD/WOD Prep
Done together
100m row
10 sec standing skin the cat
10 hanging shrugs
3 min prep-
SOD
EMOM for 6 min (3 rounds of each)
Odd min: 30 sec forearm plank with small alt toe lifts
Even min: 20 sec side plank – 10 sec rest & roll – 20 sec side 2 plank
-4 min rest & prep-
WOD
For time: (30 min cap)
1000m Row
10 Toes to bar (Mod: Toes or knees to chest or hips, OR V-ups)
10 Burpees over Erg (Mod: Burpee over something)
800m Row
8 Toes to bar
8 Burpees over Erg
600m Row
6 Toes to bar
6 Burpees over Erg
400m Row
4 Toes to bar
4 Burpees over Erg
200m Row
2 Toes to bar
2 Burpees over Erg
100m Row
1 Toes to bar
1 Burpees over Erg
(3100m rowed)
