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
2 min bike/row
5-8 bench & plate straight arm pull-over stretch
10 PVC pass thru, ATW
20 sec PVC chicken str
3x push-up > down dog
10 BB bench press
-3 min prep-
SOD
With a 7-minute running clock, you have three attempts for max reps of Bench press. Same wt across all 3 attempts. Score is cumulative total reps x wt.
3 min clean-up & return to board
WOD Review: 4 min
3 min prep
WOD
“Jack”
Complete as many rounds as possible in 20 minutes of:
10 BB Push presses (115/80) (50+ 85/60)
10 American KBS (53/35) (50+ 35/26)
10 Box jumps (24/20) (20/16)
Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber, and Abi.
