Thanksgiving WOD
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
Warm-up (No Measure)
Dynamic Warm Up 1x:
–1 min on bike/ski erg/rower
–10 Small Forward Arm Circles
–10 Small Backwards Arm Circles
–10 ea Lying Leg Swings
–5 ea Crossover Leg Swings
–10ea Samson Lunge
Mobility: – on the wall
–10 Hollow Arch
–8 ea Ballerina
DB/KB/Pull-up Warmup 1x:
–8 Ring Rows
–:10 sec deadhang/ :10 sec lat active/ :10 lat pull-ups
–5 Up/Downs
–8 ea Single Leg DB/KB Deadlift
–8 ea Single Arm DB/KB Russian Swing
–8 ea Single Arm DB/KB Squat
–8 ea Single Arm DB/KB Push Press
–3 Burpess
Metcon
Metcon (Calories)
Tabata + Echo Bike Calories
The Tabata interval is 20 secs of work followed
by 10 secs of rest for 10 intervals.
5 min
Metcon (AMRAP – Reps)
Complete as many rounds as possible in 5 mins of:
Kettlebell Farmers Carry, 70/53 lbs, 50 ft
2 Double Kettlebell Deadlifts, 70/53 lbs
Kettlebell Farmers Carry, 70/53 lbs, 50 ft
4 Double Kettlebell Deadlifts, 70/53 lbs
Kettlebell Farmers Carry, 70/53 lbs, 50 ft
6 Double Kettlebell Deadlifts, 70/53 lbs
…
Continue adding 2 Double Kettlebell Deadlift reps each round until time expires.
Metcon (AMRAP – Rounds and Reps)
8 min AMRAP:
20 Kettlebell Swings, 70/53 lbs
20 Goblet Squats, 70/53 lbs
Metcon (AMRAP – Rounds and Reps)
8 min AMRAP:
20/17 Row Calories
15 AbMat Sit-ups
10 Dumbbell Push Press, 50/35 lbs
Metcon (Time)
For time:
50 Burpee Pull-ups
Time Cap: 8 min