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Monday, January 17, 2022

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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.

Warm-up & WOD Review: 3-4 min

Warm-up

60 sec row

10 PVC pass thru

5 pushups

30 sec down dog

30 sec Spiderman /side

3 min prep

WOD Prep

3 Rounds – easy pace – not for time

150m Row

5 Bench press (WOD 1st round wt)

-3 min Final Prep-

WOD

30 min AMRAP of:

1000m Row

30 Bench press (115/65) (50+ 95/45)

30 Erg bent leg knee tucks

750m Row

20 Bench press (135/85) (115/65)

20 Erg Pike-ups (https://www.youtube.com/watch?v=6O8kZDgsRmo)

500m Row

10 Bench press (155/95) (135/75)

10 Ab-wheel rollouts

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