Tuesday (Metabolic Conditioning)
• Please continue to utilize ZenPlanner to sign up for classes.
• Face coverings are only required for those who have not been vaccinated or do not have natural immunity.
• 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
60 sec bike
10 leg swings
thumb down lat str
2 cycles push-up > down dog > Spiderman
elevated box pigeon str
-4 min prep-
SOD
EMOM for 10 min (5 rounds each)
Odd min: Strict pull-ups (rep = athlete’s choice) (Mod: 1-2 slow Negatives/ 5-10 Scap pull-ups (“hanging shrugs”))
Even min: 8-10 Straight arm floor plate pull-overs (https://www.youtube.com/watch?v=MjWDDj_ycvg)
-4 min prep-
WOD
4 Rounds for time
20 DB Snatch (50/35) (50+ 35/20) (total)
20 DB Box step ups (total)
20 DB Single arm bench press (10/arm)
20/16 cal Bike (50+ 16/12)
200m Run (Sub: 300m Row)
