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Tuesday, September 28, 2021

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Metabolic Conditioning

• Please wear your mask

• 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

1 loop jog

down dog > Spiderman > pigeon

thumb down lat str

5 grinding air squats

10 pausing glute bridges

-4 min prep-

SOD

With 8 minutes on the clock, complete 2-3 sets of:

3-5 Partner Tire Flips (teeter totter back & forth) (https://www.youtube.com/watch?v=aEL9f81F8Do)

10-15 GHD Sit-ups (https://www.youtube.com/watch?v=pMS2dU0FuPk) (Mod: plate sit-ups)

-4 min prep-

WOD

For time:

800m Run

40 WB (20/14) (50+ 14/10) (10/9’)

400m Run with the Ball

20 WB

400m Run with the Ball

20 WB

800m Run

40 WB

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