Metabolic Conditioning
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• 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)