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Monday, April 25, 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 SOD: 5 min

Warm-up together

60 sec jog

5 push-ups to down dogs

10 PVC pass thru

:30/arm PVC chicken stretch (external rotation) ( https://www.youtube.com/watch?v=_zMxXpvjZ_0)

:30/arm banded front rack stretch (https://www.youtube.com/watch?v=W_llg8YcgFk)

5 BB strict OHP

On coach’s call

BB Jerks

-3 min prep-

SOD

EMOM for 10 min (10^ Rounds)

1^ Jerk (Build to a challenging single)

For Your viewing pleasure: How to bring the bar down from a jerk: https://www.youtube.com/watch?v=tIHB-H2p8nk

-3 min clear BB & return to board-

WOD Review: 5 min

-3 min prep-

WOD

For time:

40 AKBS (53/35) (50+ 35/26)

200m Run

40 Palm release push-ups

200m Run

20 Pull-ups

200m Run

20 Pull-ups

200m Run

40 Burpees

200m Run

40 KB Goblet squats (53/35) (50+ 35/26)

200m Run

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