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Monday, June 21, 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.

SOD/WOD Review: 5-7 min

Keep stretching during review

SOD/WOD Prep

Done together

60 sec row

thumb down lat str

2 cycles up dog > down dog > Spiderman

30 sec seated shoulder extension str (https://www.youtube.com/watch?v=ihUAbG0e8zw)

1 min / side racked BB tricep and lat mash (using the rolling BB sleeve)

-4 min prep-

SOD

In 8 minutes, build to a clean but challenging complex of:

Power clean – Hang power clean – Power clean – Hang power clean (should be unbroken)

-5 min prep-

WOD

18 min AMRAP

Buy-in: 2000/1800m Row

Max rounds with the remaining time

2 Power Snatches (95/65) (50+ 65/45)

4 Overhead Squats (Mod: Back rack squats)

10 BB hop-overs (over & back =1) (Mod: 10 Plate hops: on/off = 1)

1 Indoor loop

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