WOD 04/22/2022

Steamboat Strength and Conditioning – SSCMetcon

REMINDER for week of April 18-22;
M/W/F 7AM CF Class CANCELED and gym will be completely closed Wednesday the 20th.

Warm-up

Warm-up (No Measure)

AMRAP 3:00

15 Jumping Jacks

:20 Bent Knee Hollow Hold

2RDS

:30ea Wall Glute LAX Ball Smash

:30 Bottom of Goblet Squat Hold

:30ea Wall Hip Flexor LAX Ball Smash

4ea Three Position Hip Lunge Series

:30ea Wall Scapula LAX Ball Smash

6 Slow Wall Squats

:30ea Wall Pec LAX Ball Smash

5 Perfect Push Up or Knee Push Up

then;

15 Light DB Goblet Squat

(coach calls out focuses during the 15 squats)

3RDS

:05 Deadhang +

3 Lat Pull Ups

3 Kip Swings

*unbroken

4 Alt. Step Ups

2RDS

3 Kip Swing + 1 Pull Up

3 Box Jumps

**take time to warm up to goblet squat weight for WOD

Metcon

Metcon (Time)

For Time:

12-9-6

Goblet Squat (70/53)

Box Jump (24/20)

C2B Pull Ups

RX+ 6-3-1 Ring Muscle Ups

CAP 8:00
Today is our sprint workout of the week. Make it hurt! Weight on the KB should be moderate-heavy and it’s okay to break those up in quick sets if needed. If you have RMU- do them! Even if that means modifying reps so that you can do unbroken or in two sets for each round.

Accessory

Metcon (No Measure)

3RDS

Every :90sec;

20 Banded Sit Up

directly into…

3RDS

Every :90sec;

:45sec Banded Alternating Deadbug

directly into…

4RDS

Every :60sec;

100′ Heavy Sled Push

(total time 13:00)