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
50 jump ropes
3 inchworm walkouts to a push-up
elevated (box) Spiderman str
elevated pigeon str
2 step-ups/leg
5 hanging shrugs w/pause
5 BB strict OHP
5 BB Push press
10 squats to butt ball
-2 min prep-
SOD
EMOM for 6 (3 rounds each)
Odd min: 30 sec Forearm plank with knee to alt elbow (Mod: no knee to elbow) (https://www.youtube.com/watch?v=nObNG0CZSFs)
Even min: 30 sec Side plank w/ leg lift (https://www.youtube.com/watch?v=edTXNT-etYc) (Mod: No leg lift) (Alt sides every other minute)
-1 min return to board-
WOD Review: 5 min
-4 min equipment prep-
WOD
For time: Filthy Fifty (25 min cap)
50 Box jumps (24/20) (50+ 20/16 – jump or step)
50 Jumping pull-ups (6” gap btwn bar & head) (https://www.youtube.com/watch?v=HbUa7Q0PUTA)
50 American KBS (35/26) (50+ 26/15)
50 Steps of body weight fwd walking lunges (total)
50 Knees to elbows
50 BB push press (45/35) (50+ 35/25)
50 Superman pulses (https://www.youtube.com/watch?v=kUKCB0H66o4)
50 WB (20/14) (50+ 14/10) (10/9’)
50 Burpees
50 Dubs
*Reduce reps and Scale movements as needed to stay within the cap
