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Wednesday, March 29, 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 bike, row OR 200m jog

10 PVC PT > ATW > GM

:20 PVC lat & shoulder str

:20 down dog

10 push-ups

5 hanging shrugs w/pause

3-5 pull-ups OR 1-2 negatives

10 BB floor press

-3 min prep-

WOD

5 Rounds for time:

300m Run (Sub: 375m Row)

20 BB Floor presses (135/85) (50+ 95/55) (60+ 85/45)

12/10 cal Bike (50+ 10/8) (Sub: 12/10 cal Row)

15 Pull-ups (55+ 10)

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