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Tuesday, October 11, 2022

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Tuesday (Metabolic Conditioning)

*The intent of Metabolic Conditioning workouts is to improve aerobic capacity and muscle stamina during longer duration workouts ranging from 15-30 minutes. *

• Utilize ZenPlanner to sign up for classes.

• Continue to wipe down all equipment touched.

• Please continue to bring your own water.

Review Warm-up and SOD: 5 min

Warm-up together

200m run

10 leg swings

20-30 sec/leg standing wall calf stretch

5 hanging shrugs w/pause

5 KB deads

5 low KBS

-4 min prep-

WOD

5 Rounds for time:

800m Run (Mod: Reduce distance, 1000m Row, 2400m Bike)

30 Forward facing plate hops 45# (https://www.youtube.com/watch?v=a_UI5El1b7M)

20 Abmat sit-ups

10 AKBS (70/53) (50+ 53/35)

ITP

Post WOD coach led stretch

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