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, SOD & WOD: 7 min
Warm-up together
2 min bike/row
3x: push-up > down dog > Spiderman > pigeon
:30 sec squat grind
:30 BB front rack str
3 fwd lunges/leg
5 WB tosses
-3 min prep-
SOD
Every 90 seconds for 4:30 min (3^ Rounds)
30 sec BB Front rack walkout and hold (build to a heavy hold) ( https://www.youtube.com/watch?v=UddJ20ikH68 )
-3 min clean up & WOD prep-
WOD
For time: (30 min cap)
50 WB (20/14) (50+ 14/10) (10/9’)
30 Pendlay rows (clean width) (95/65) (50+ 65/45) ( https://www.youtube.com/watch?v=O9v7sb3JAPk )
1000m Row
2600m Bike or 800m Run
1000m Row
30 Pendlay rows
50 WB
