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:
1 min bike
3x push-up > down dog > Spidermans > pigeons
15 sec thumb down lat str/arm
5 hanging shrugs
5 BB deads
-3 min prep-
SOD
EMOM for 6 min:
5/3 Strict Pull-ups (Add wt is possible)
1 min return to board
WOD Review: 3 min
-3 min prep-
WOD
For Time:
1000-900-800-700-600-500-400-300-200-100m (Bike)
10-9-8-7-6-5-4-3-2-1
Deadlifts (135/95) (50+ 105/65)
Hang power cleans
Burpees
