WOD 03/12/2022

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

met: Warm-up (No Measure)

3RDS

:30 Bike

:30 Groiners

:30 Up-dog to Down-dog

:30 PVC Around the World + Hinge

Coach’s choice mobility

2RDS

5 Plate DL

5 Plate Swing

5 Plate Push Press

5 Plate G2OH

2RDS

5 Lunge/Lunge/Squat

8 Plank Shoulder Tap

6 Plank Rocks

4 Plank Rock + Lower + Worm Up

2 Push Ups

Metcon

Metcon (No Measure)

10:00 AMRAP

20 DBall Reverse Lunges (100/70)

30 Push Ups (45#plates/regular ROM)

40 Plate Ground to Overhead (35/25)

10:00 AMRAP

Calories on the Bike

10:00 AMRAP

20 Plate Ground to Overhead (35/25)

30 Push Ups (45#plates/regular ROM)

40 DBall Reverse Lunges (100/70)
Break up the work however you want. For the DBALL Lunges you can hold the ball wherever feels best. Today guys are doing a deficit push up for “RX” to level the playing field a bit