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Wednesday, May 18, 2022

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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 and SOD: 5 min

Warm-up together

200m jog

10 leg swings

10 plate good mornings

5 step to pigeon/leg

Child pose

5 air squats

5 Romanian (straight leg) deads

5 deads

-3 min prep-

SOD

E2MOM for 8 min (4 Rounds)

3^ Deadlifts (Building to and hold at 1.5x WOD weight (340/250) (50+ 275/200))

2 min adjust wt & return to board

WOD Review: 4 min

-3 min prep-

WOD

17 min AMRAP of:

200m MB carry (20/14) (50+ 14/10) (Mod; distance or/and load)

20 WB (20/14) (50+ 14/10) (10/9’)

10 Deadlifts (225/165) (50+ 185/135)

Time permitting: Post WOD Coach’s led stretch

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