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Wednesday, April 13, 2022

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Metabolic Conditioning

• 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

3x easy through

60 sec run

5x Push-up > Spiderman > Spiderman

5 air squats

5 BB thrusters

5 min WOD prep / Build to heaviest Thruster weight

WOD

For time:

15 Thrusters (135/95) (50+ 96/65)

200m Run (Sub: 250m Row or 600m Bike)

20 Thrusters (95/65) (50+ 65/35)

400m Run (Sub: 500m Row, 1200m Bike)

30 Thrusters (65/45) (50+ 45/25)

800m Run (Sub: 1000m, 2400m Bike)

20 Push press (95/65) (50+ 65/35)

400m Run (Sub: 500m Row, 1200m Bike)

15 Push press (135/95) (50+ 96/65)

200m Run (Sub: 250m Row or 600m Bike)

ITP

Coach’s led stretch

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