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Monday, September 12, 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

In under 8 min, complete 1x:

250m row

25 ft/leg lateral ankle banded walks

10 hanging shrugs w/ pause at top

5x inchworm walkout w/ push-up

10 DB sumo deadlifts (https://www.youtube.com/watch?v=ibB1Y4ErspU)

5-10 handstand shrugs (https://www.youtube.com/watch?v=GjfLiMz00do)

-5 min prep-

WOD

For time:

1500m Row or 3700m Bike

20-16-12-8-4 of:

DB alt power snatches (total) (50/35) (50+ 35/20)

Pull-ups

V-ups

1500m Row or 3700m Bike

Post WOD open stretch/mash

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