SSCMetcon – Mon, Jan 16

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

2 position banded lat stretch x5 w/5 sec hold in each

Row straight arm

wod prep:

5 up/down

:30 deadhang

7 ring rows

5 up/down

:30 lat active

7 kipping ring rows

5 burpees *pause on the floor

10 kip swings

3 kip swings +1 pull-up

5 burpees *with wide feet at hands

10 kip swings

3 kipping pull-ups

Fast and Furious (Time)

3 rounds for time:
20 Burpees
500m/400m Row
20 Pull-ups

Time Cap: 15min
Stimulus:

This is relatively low volume – you want to hang on to the bar for your pull-ups for big sets – even trying to go unbroken. Move quickly thru the burpees and push the pace on the row.

Accessory

3 rds for quality:

15 banded hip thrusts +15 sec iso hold on last rep

1:00min plank

rest as needed between rounds