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Friday, June 10, 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, Prep & WOD: 7 min

Warm-up together

30 sec jump rope or jacks

10 leg swings/leg

5 x push-up / down dog

5 step to Spiderman’s /leg

WOD prep & Set-up: 7 min

3x through

5 deads (building to WOD wt)

5 WB

5 UKBS

10 dubs/20 singles

WOD

30 min AMRAP

40 Dubs (80 singles or Dub attempts for up to 30 sec)

30 Ukrainian KBS (53/35) (50+ 35/26)

20 WBs (20/14) (50+ 14/10) (10/9’)

10 Deadlifts (155/105) (50+ 115/75)

5/3 Strict pull-ups (50+ 3/1)

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