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
10 PVC PTP/ATW/GM
:20 PVC shoulder/lat str
5 hanging shrugs
:20 rig squat grind
5 DB deads/arm
3 DB snatches/arm
-6 min prep-
WOD
“Shouldn’t Have Had That Donut”
AMRAP in 30 min of:
25/20 Cal Row (50+ 20/16)
25 Abmat sit-ups
200m Run
20 DB snatches (total) (50/35) (50+ 35/25)
15/12 cal Bike
15 WB (20/14) (50+ 14/10) (10/9’)
*If you need more bikes – work with a partner and have 1 begin the WOD with the Run
