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Monday, April 10, 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: 7 min

Warm-up together

200m jog or @ min on bike/row

10 PVC PT > ATW > GM

:20 PVC lat & shoulder str

:20 down dog, pigeon, & Spiderman

10 push-ups

5 hanging shrugs w/pause

3-5 pull-ups OR 1-2 negatives

:20 rig grind str

10 BB deads

– 6 min prep-

WOD

For Time:

15 Deadlifts (225/155) (50+ 165/105)

30 Sit-ups

400m Run

12 Deadlifts (225/155)

24 Sit-ups

400m Run

9 Deadlifts (225/155)

18 Sit-ups

400m Run

6 Deadlifts (225/155)

12 Sit-ups

400m Run

3 Deadlifts (225/155)

6 Sit-ups

400m Run

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