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Friday, December 24, 2021

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Metabolic Conditioning (Christmas Eve)

• 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.

WOD Review: 3-4 min

Warm-up together

60 sec row

10 BB OHP

60 sec row

10 BB front squats

60 sec row

10 BB thrusters

60 sec row

10 hanging shrugs

5 tight kipping swings

-4-5 min prep-

WOD

For time: (30 min cap)

1000m Row

50 Thrusters (45/35) (50+ 35/25)

30 Ring rows (flat body, legs bent, heels under knees)

2 Indoor loops

750m Row

35 Thrusters

20 Ring rows

2 Indoor loops

500m Row

20 Thrusters

10 Ring rows

250m Row (final Sprint)

Post WOD

Coaches Core and Stretch

Forearm and Side plank hold: 1-2x through 30 sec per

Then

Lead stretch

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