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Wednesday, August 24, 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 WOD: 5 min

Warm-up together

200m jog

10 leg swings/leg

3x push-up > down dog > Spidermans

10 PVC pass thru

20-30 sec standing PVC shoulder & lat stretch

20 sec/arm thumb down lat str

-3 min prep-

SOD

In 8 minutes, complete 2-3 sets in any order of:

10 Plate or GHD sit-ups (https://www.youtube.com/watch?v=oFwt7WfnPcc)

5/leg DB/KB RDL (hold wt)

6-10 SLOW wall slides (https://www.youtube.com/watch?v=GaP20t6ZOfU)

-3 min WOD prep-

WOD

For time

800m Run (Mod: 1000m Row/2400m Bike)

21 Unbroken strict presses (95/65) (50+ 65/40)

800m Run

18 Unbroken strict presses

800m Run

15 Unbroken strict presses

* 200m Run Penalty anytime you break (break = anything more than a 2 second pause at/on shoulder or putting BB on ground)

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