*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: 7 min
Warm-up together:
2 min bike/row
10 PVC pass thru > ATW > Good morn
30 sec standing PVC lat/shoulder str
3x: push-up > dog
:20 sec pigeon & Spiderman
6 min prep:
WOD: From 0-10:00 min AMRAP of:
10 Devils press (5/arm) (50/35) (50+ 35/20)
20 Pull-ups
30 WB (20/14) (50+ 14/10) (10/9’)
From 10-16:00 min: EMOM (6 Rounds)
10/7 Cal Bike (50+ 8/5) (Rowing: increase by 1 cal)
From 16-26 min, AMRAP of: (pick up where you left off)
10 Devils press (5/arm) (50/35) (50+ 35/20)
20 Pull-ups
30 WB (20/14) (50+ 14/10) (10/9’)
Score: Rounds + reps
