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Monday, March 21, 2022

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Metabolic Conditioning

• Utilize ZenPlanner to sign up for classes.

• Continue to sanitize hands upon entry and wipe down all equipment touched.

• Please continue to bring your own water.

Review Warm-up and SOD: 5 min

Warm-up together

2 loop jog

leg swings

30 sec Spiderman str/leg

30 sec pigeon str/leg

30 sec wall calf str/leg

-3 min prep-

SOD

EMOM for 8 min (4 Rounds each)

Odd min: Lateral leg band walks (1 pole out and back)

Even min: 15 Tubing bent arm / palm up external rotations

-1 min return to board-

WOD Review: 3-4 min

-3 min prep-

WOD

Complete as many reps as possible in 21 minutes of:

Run 400/200/100 meters

Max-reps AKBS (70/53) (50+ 53/35)

Each time you break a set of KBS, complete a run. From 0:00-7:00 run 400s, from 7:00-14:00 run 200s, and from 14:00-21:00 run 2 indoor loops.

Score: Total number of KBS

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