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Friday, September 10, 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

3 steps to Spidermans/leg

1 lateral lunge stretch/side

5 push-ups

30 sec down dog

30 sec elevated pigeon

-4 min prep-

SOD

EMOM for 6 min (3 Rounds each)

Odd min: 10 Pausing weighted glute bridges (https://www.youtube.com/watch?v=YVVHe-VkCZ8)

Even min: 5 DB lateral lunges/leg

-4 min prep-

WOD

21-15-9 of:

Box jump overs (24/20) (50+ 20/16)

DB Single arm Push jerks/arm (50/35) (50+ 35/20)

800m Run

15-12-9 of:

Box jump overs (24/20) (50+ 20/16)

Alternating DB Snatches/arm (50/35) (50+ 35/20)

800m Run

12-9-6 of:

Box jump overs (24/20) (50+ 20/16)

Single DB Devils presses (total) (50/35) (50+ 35/20)

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