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Wednesday, January 11, 2023

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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

3 min prep

SOD: In 8 min, 2-3 sets of:

Lateral ankle band walks (25ft/side)

Side plank single arm tubing back rows (12/arm)

-2 min return to board-

WOD Review: 4 min

-3 min prep-

WOD

AMRAP 20:

4 Strict pull-ups (Mod: 8 hanging shrugs or RR)

8 Hand release push-ups (Mod: Pads not knees)

12 Single DB clean & jerks (total) (50/35) (50+ 35/20)

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