SSCMetcon – Fri, Nov 11
Steamboat Strength and Conditioning – SSCMetcon
Warm Up
1 round:
20 plank shoulder taps
8 up/downs
5ea pause groiners
8 Progressive Bootstrappers
1 round:
20 pike plank shoulder taps
8 burpees
5ea dynamic groiners
8 Kang Squats
wod prep:
:15 sec handstand hold
2 DBall Deadlift
2 DBall to Knees + stand
1 sled pull – light weight
1 attempt at handstand walk (or :15 sec handstand hold)
2 Dball over shoulder – warmup weight
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP:
Sled Drag, pick load, 50 ft
6 DBall Over Shoulder 100/70
Handstand Walk, 30 ft
10/7 Cal Bike Sprint
Stimulus: If you don’t have a handstand walk you will hold a :30 sec handstand hold on the wall
Accessory
CORE –
2 rds for quality:
30 DB Plank Slide Thru
30 Sit-ups