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Wednesday, February 22, 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

2 min row/bike

10 PVC PT > ATW > GM

:20 PVC lat/shoulder str

3x: push-up > dog

:20 Spiderman & pigeon

:20 rig squat grind

5 hanging shrugs w/pause

:10 handstand hold

:20 BB or band front rack str

5 BB front squats

5 BB push press

5 BB thrusters

WOD prep: 6 min

WOD

For time: (30 min cap)

400m Run, 500M Row or 1200m Bike

21 Thrusters (75/55) (50+ 55/35)

15 Pull-ups

9 Wall-walks

400m Run

18 Push presses

13 C2B

8 HSPU

400m Run

14 Front squats

10 Bar muscle-ups OR 10 Burpee to COB (both RX)

6 Strict HSPU

400m Run

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