WOD 04/09/2022

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

Partner Warm Up 1x:

Partner 1- 2min Row

Partner 2- AMRAP 3 Inchworm + 8 Walking Lunges + 8 Air Squats

*switch

Partner Warm Up 1x:

Partner 1- 2min Ski

Partner 2- 6 Touch Toes and Reach + 6 Alternating Box Step Up + 6RDLs

*switch

2RDS

–30 Little Hops

–3 Up Downs

–2 Burpees

2RDS- at the wall/target

–3 Medball Squats

–3 Medball Push Press

–3 Wall Ball

3RDS (teach)

–1 Power Clean

–1 Push Press and absorb to back rack

–1ea Back Rack Lunge

–Have athletes take 2-3 minutes to establish their working weight in the lunge.

Metcon

Metcon (No Measure)

For time:

50 Row Calories

50 Burpee Step Overs 24/20 in

50 Back Rack Reverse Lunges, 115/75 lbs

50 Partner Wall Balls, 20/14 lbs

50 Synchronized Push-ups

50 Partner Wall Balls, 20/14 lbs

50 Back Rack Reverse Lunges, 115/75 lbs

50 Burpee Step Overs 24/20 in

50 Ski Calories

Complete in teams of 2.

*For the wall balls you will both be working and passing back and forth (50 total), for the push ups you will need to complete the same sets at the same time- touching your chest together and returning to plank together (50 total)