WOD 06/04/2022

By wodify 0

Steamboat Strength and Conditioning – SSCMetcon

Warmer;

:45 Ski Erg/Bike/Row

20 Tippy Toe Walk

20 Heel Walk

10 Hamstring Scoop

7 Bootstrapper

2x

Foam Roll;

-Calfs

-Hamstrings

-Glutes

-Tspine

Primer;

30 Little Hops

30 Big Hops

6 Medicine Ball Deadlift

6 Medicine Ball Front Squat

6 Medicine Ball Push Press

6 Alt. Box Step Up

6 Medicine Ball Deadlift

6 Medicine Ball Thruster

6 Wall Balls

4 Box Jump

6 KB “Pop off the Hip”

6 KB Russian Swing

6 KB Swing

then;

coach the pull back, swing, clean KB movement for getting the KB up for lunges

-athletes perform 3-5 reps practicing at warm up weight

With a partner

3RDS

30 Wall Balls (30/20)

30 Double KB Front Rack Walking Lunge (53/35)

30 Box Jumps (30/24)

rest 3:00

3RDS

50 Kettlebell Swings (53/35)

200m Farmers Carry (53/35)

rest 3:00

3RDS

30 Calorie Bike

30 Calorie Ski

30 Calorie Row

**All reps split as desired. Complete all three rounds of one part before moving forward.