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Monday, November 8, 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 loop jog

10 leg swings

3-way banded stretch

banded front rack stretch

BB front rack str

5 BB power cleans

10 BB bench press

-4 min prep-

SOD

E2MOM for 10 minutes (5 Rounds)

5^ Bench press

12-15 Reverse bench hyperextensions

-5 min prep-

WOD

For time: (20 min cap)

400m Run

20 Power Cleans (135/95) (50+ 95/65)

1500/1300m Bike

15 PC (155/105) (50+ 105/75)

400m Run

10 PC (185/125) (50+ 125/85)

1500m/1300m Bike

5 Power Cleans (205/145) (50+ 145/95)

400m Run

1500/1300m Bike

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