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Thursday, October 28, 2021

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Metabolic Conditioning

• Please wear your mask.

• Utilize ZenPlanner to sign up for classes.

• Continue to sanitize hands upon entry and wipe down all equipment touched.

• Please continue to bring your own water.

SOD/WOD Review: 5-7 min

Keep stretching during review

SOD/WOD Prep

Done together

2 loops jog

10 PVC pass thru

3 slow inchworms w/ pushup

3 steps to Spiderman

elevated pigeon

Rig/wall ankle stretch (https://www.youtube.com/watch?v=f1HzSAuB-Vw)

5 PVC OHS with Sots press (https://www.youtube.com/watch?v=1qBS8hORDn0 )

5 BB OHS

-4 min prep-

SOD

EMOM for 10 min (5 Rounds)

4-6 Side 1: Single leg squat off box

( https://www.youtube.com/watch?v=EeoLOqmPNNI0 )

4-6 Side 2: SL squat off box

*For those more advanced: Goblet SL squats

-4 min prep-

WOD

For Time:

21 Overhead squats (75/55) (50+ 55/35) OR Plate OH Forward Lunges (45/25) (50+ 25/15)

800m Run

18 Overhead squats

600m Run

15 Overhead squats

400m Run

12 Overhead squats

200m Run

9 Overhead squats

*OHS/Lunge Mod: Front or Goblet squats

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