WOD 08/20/2022

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

Partner Warm Up: (each athlete will complete 1 round)

Partner 1- 2:30 minute bike/ski/run

Partner 2- AMRAP 20 Banded Good Morning + 15 Band Pull Aparts + 10 Banded Press + 5 No Push Up Burpee

Then…

Partner 1- 2:30 minute bike/ski/run

Partner 2- AMRAP 8 Scap Pull Up + 8 Pike Compression + 8 Strict Press

Toes to Bar Teaching Progression 1x:

–:15sec Arch Hold

–:15sec Hollow Hold

–2x’s 3 Kip Swing + 3 Kipping Knee Raise

–:15sec Arch Hold

–:15sec Hollow Hold

–2x’s 3 Kip Swings + 3 Kipping Leg Raises

–4 Toes to Bar or Variation

Push Jerk Teaching Progression 1x:

–5-10 Jump & Land

–5-10 Jump & Land w/ Hands

–5-10 Jump, Punch & Land

–5-10 PVC Push Jerk

Push Jerk Build Up Sets 1x:

–3 Push Jerk @ a light load

–3 Push Jerk @ a moderate load

–3 Push Jerk @ a moderate to heavy load (workout weight)

Metcon

Metcon (No Measure)

With a partner,

3 ROUNDS FOR TIME

Partner A:

21 Toes-to-bars

Partner B:

Bar Hang

Partner A:

15 Burpees

Partner B:

Forearm Plank Hold

Partner A:

9 Push Jerks, 185/125 lbs

Partner B:

Double Kettlebell Front Rack Hold, pick load

Partner A:

3x50m Shuttle Runs

Partner B:

Bottom of the Goblet Squat Hold, pick load (elbows off knees)

Partner A will do 21 TTB while Partner B does a head hang, then they will switch. THEN they will move on to the next movement. SO- each partner will do each movement/hold, each round.
Not really much FULL rest today. Today is about focusing on good communication with your partner and optimizing the active rest you’ll be doing with your holds. If Partner B comes out of their hold, Partner A MAY NOT continue accumulating reps. Reps only count when partner B is in their hold.