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
2x:
1 loop jog
5 push-ups into > up dog > down dog > Spiderman
5 BB deads
-5 min prep-
SOD
EMOM for 5 min (5 rounds) (10-6 reps on the min)
On the 0:00: 10 deadlifts, at the 1 min mark: 9 deads… etc.
With the clock still running…
SOD Part 2
Every 30 seconds for 2.5 min (5 rounds) (5-1 reps)
On the 6:00: 5 deads, on the 6:30: 4 reps… etc.
* Hold same weight for all 10 sets… Choose wisely
-6 min prep-
WOD
For time:
45 Russian KBS (53/35) (50+ 35/25)
400m Run (500m Row or 1400m Bike)
35 KBS
800m Run (1000m Row or 2800m Bike)
25 KBS
1,200m Run (800 plus 400 loops) (1500m Row or 3200m Bike)
15 KBS
