WOD 06/12/2021

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

Partner Warm Up:

Partner 1- 3 min Bike

Partner 2- 3 min AMRAP 5 Fast Bootstrapper + 8 Straight Leg Sit Up + 6 Alt Lat Crawl + :20sec Dead Hang

*switch

Partner 1- 2min Bike or Row

Partner 2- 2 min AMRAP 10 Kettlebell Sumo Deadlift + 6ea Single Arm KB Swing + 6 Plank to Downdog + T-Spine Pulses

*switch

Toes to Bar Teaching Progression:

:15sec Superman

:15sec Hollow Hold

6-8 Kip Swing

:15sec Superman

:15sec Hollow Hold

6 Kipping Knee Raise

:15sec Arch Hold

:15sec Hollow Hold

4 Kipping Leg Raises progressing to TTB

OHS Prep

:20ea S. Arm OH KB Hold

10 PVC Pass Through in “Power Position”

10 PVC Sotts Press

2RDS

then; Coach teach through 5 slow overhead squats cueing as athletes move

Strength

Overhead Squats (3-3-3-3-3)

Work up to a moderate set of 3 OHS with perfect technique over the course of 5 sets.
You get as many warm up sets with the bar as you need and then only 5 sets of 3 lifts loading the bar. Focus on strong position and moving a load that you feel confident today. No 3RM today.

Cap- 12:00

Metcon

Metcon (No Measure)

With a partner, 5 rounds each of:

Partner 1:

25/20 Bike Calories

Partner 2:

AMRAP of:

14 Kettlebell Swings, 53/35 lbs

7 Toes-to-bars

Goal: sub 15:00

Cap: 20:00