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Tuesday, December 7, 2021

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Metabolic Conditioning

• 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.

SKillOD Only Review: 2-3 min

Keep stretching during review

Group Warm-Up

all together

2x:

20 sec jump rope

20 sec plank jacks

30 sec inchworm walkouts with ascending push-up (1st rep 1 PU… 3rd rep 3 PU’s)

-3 min prep-

SkillOD

With a 7 min running clock:

Singles, Dubs, Triples practice (Video yourself on slow motion)

Come Back together for WOD review: 3-4 min

-3 min Prep-

WOD

18 min AMRAP

36 Dubs (Mods: Only 20 sec of Dub attempts OR 20/leg Mt Sliders)

2 Indoor loops (Alt: 1 Loop famers carry)

18 RKBS (53/35) (50+ 35/26)

9/leg Forward weighted lunges (53/35) (50+ 35/26)

2 Loops (Alt: 1 Loop famers carry)

*Time remaining: Clean-up then Down dog & Couch stretches

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