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
3x push-up > down dog > Spidermans
5 hanging shrugs
5 BB power cleans
5 BB jerks
On coach’s call
Light wt clean & jerks
-3 min prep-
WOD
“Glen” For time:
30 Clean and jerks (135/95) (50+ 95/65)
1 Mile Run (Alt: 1600m Ski, 2000m Row, or 4800m Bike)
10 Rope Climbs (Salem) OR 16 Chin-ups (MHD or Salem) (https://www.youtube.com/watch?v=PTRHMBfnjEU)
1 Mile Run
100 Burpees
*Reduce distance/reps as needed to ensure a steady pace throughout and finish within the cap.
