WOD 05/29/2021

Steamboat Strength and Conditioning – The Phoenix

Warm-up

Warm-up (No Measure)

Bike, Row or Ski 3xs:

–:20sec ON

–:10sec OFF

1 Round:

–30 Little Hops

–10 Bootstrapper

–8 Plate Front Raise

–8 Bent Over Fly

–Squat with Plate Press Out

Coaches Squat/T-Spine Mobility

1 Round:

–30 Big Jumps

–5 Inchworm + Push Up

–20 Alternating Deadbugs

–8 db Snatch Deadlift ea

–5 db Muscle Snatch ea

Metcon

Metcon (AMRAP – Reps)

Alternating E2MOM with a partner for 20:00

1:00 max rep Calorie Bike

1:00 max rep Alt DB Snatch

The way this works is that Partner 1 will work for 2:00 straight, getting max reps and switching at 1:00 to the second movement. Partner 2 rests. Then they switch.