WOD 08/07/2021
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
Warm-up (No Measure)
:45 Row/Bik/Ski
1 Round:
–50 Single Unders
–10ea Hamstring Sweep
–10 Kettlebell Sumo Deadlift
–6ea Single Arm KB Swing
–10 Straight Leg Sit Up
:45 Row/Bik/Ski
1 Round:
–50 Single Unders
–10 Cat Cow
–10 Kettlebell Sumo Deadlift
–6ea Single Arm KB Swing
–10 Straight Leg Sit Up
:45 Row/Bik/Ski
Russian Swing Specific Warm Up 1x:
–Establish Hinge Position
–Establish top position
–8 Swings building off the hips
Abmat Sit-Up Specific Warm Up 1x:
–6 Abmat Sit-Ups
Metcon
Metcon (No Measure)
Teams of Two;
12/10 Calorie Row
8 Russian KBS Russian Kettlebell Swings, 53/35 lbs
8 Weighted Sit Ups, heavy
**each time you BOTH complete two full rounds, run a 400 together