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
200m jog
10 mt climbers/leg
3x push-up > down dog > Spiderman
3 DB deads/arm
2 fwd & 2 rev lunges/leg
WOD prep and WOD Primer
6 min rolling clock
1x
100m jog
5 DB hop-overs
2 DB snatch / arm
1 OH lunge / arm
-3 min final prep-
WOD
18 min AMRAP of:
200m Run
10 DB hop-overs (over & back = 1)
8 DB Alt snatches (per arm) (50/35) (50+ 35/20)
6 DB OH lunges – fwd or rev stepping (total) (50/35) (50+ 35/20)
Post WOD stretches
60 sec each
– Couch Stretch
– Standing skin the cat (rings)
– Wall calf stretch
