WOD 12/04/2020

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

2RDS

1:00 Bike or Ski

:45 Up Downs

2RDS

10 Plate Ground to Overhead (rabbit)

:30 Hollow Body Forearm Plank

2RDS

8 Wormy Push Up

:20 Dead Hang

Rope Climb Progression 1-2xs:

–1 :03sec Rope Hang

–3 Hang & Lock

–2 Hang, Lock & 1-2 Pulls

–1 Lay to Stand Rope Climb

–1 Rope Climb

Push Up Teaching Progression/Specific Warm Up 1x:

–:15sec Straight Arm Hollow Body Plank Hold

–4-6 Bottom-Up Push-Up

–4 Perfect Push Up

Metcon

Metcon (No Measure)

With a Partner;

25:00 AMRAP

20/17 Bike Calories

20 Push-ups

2 Rope Climbs

RX+wear a weight vest

CASH OUT: when the clock hits 25:00 complete 100 Burpee (CAP 8:00)