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Tuesday, July 20, 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

up dog > down dog > Spiderman > pigeon

5 BB power cleans

5 BB front squats

5 BB S2OH

20 jump ropes

-4 min prep-

SOD

EMOM for 6 min

Odd min: 30 sec Physioball plank (advanced add small circles or crosses) (https://www.youtube.com/watch?v=_A36fUAvDRw)

Even min: 2 cycles of empty or light BB clean complex (squat clean, pausing front squat, S2OH)

WOD

EMOM: for 21 minutes (7 cycles)

Min 1: Cal Row (11/9) (50+ 9/7)

Min 2: 1 Squat clean > 1 Front squat > 1 S2OH (choose a challenging weight)

Min 3: 40 Dubs (70 singles/40 plate step-ups/40 double battle ropes)

*Increase or Reduce cals, reps or weight as needed to maintain 10-15 sec between each skill

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