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 WOD: 5 min
Warm-up together
200m jog
10 easy ring rows
10 BB bench press
10 BB deads
5 light Deads
5 light bench press
5 racked BB inverted rows
-5 min prep-
WOD
For time:
800m Run (Sub 1K Row / 2400m Bike)
30 BB Sumo dead high pulls (.5/.45 Body wt) (50+ .45/.4)
600m Run (Sub 750m Row / 1800m Bike)
20 Bench press (1/.75 Body wt) (50+ .8/.65)
400m Run (Sub 500m Row / 1200m Bike)
10 Deadlifts (1.5/1.35 Body wt) (50+ 1.35/1.15)
600m Run (Sub 750m Row / 1800m Bike)
20 Bench press (1/.75 Body wt) (50+ .8/.65)
800m Run (Sub 1K Row / 2400m Bike)
30 BB Sumo dead high pulls (.5/.45 Body wt) (50+ .45/.4)
