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Jan
11
2023

SSCMetcon – Thu, Jan 12

By wodify 0

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

3 rds:

7 cal bike/ski

7 air squats

14 jumpingjacks

3 rds:

:15sechandstand hold

:15 sec lat active hold

handstand prep:

5 tripod

5 tripod knee lift

3 headstand/attempts

5 donkey kicks

3 handstand negative

toes to bar prep:

5 kip swings

5 kipping hanging knee raises (knees just to parallel)

3 kipping hanging knee raise (knees to armpits)

1 kip + 1 knee to armpit + 1 ttb x 3

thruster prep:

5 deadlift

5 muscle clean

10 elbow punches

5 front squats

5 push press

3 thruster pause at shoulders

3 thrusters

Metcon

FMS (AMRAP – Rounds and Reps)

EMOM for as long as
possible

5 HSPUs
6 Toes-to-bars
7 Thrusters (95/65 lb.)

Time Cap: 15 min
Stimulus:

UMMMMM WHAT???

this will be a good test. All movements need to be done unbroken for the first lots of rounds..lol….or you won’t get any rest. For the first few rounds you want 20 sec rest.this will be challenging from the beginning

a couple options:

1 – go for it withthese reps and hold on as long as you can – then scale the reps

2 – scale the reps from the beginning

3 – abort EMOM and go to amrap if necessary – 15 min

Accessory

3 rds:

20 banded bicep curls

20 banded tricep push downs