SSCMetcon – Mon, Feb 13
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
250m row/ski
then 2 rds:
5 up/downs
5 plank to downdog
5 stationary lunges
150m row/ski
then 2 rds:
5ea kb sa deadlift
5 ATY- bodyweight
5ea box step ups with toe drag
75m row/ski
then 2rds:
5ea sa kb swing
5 ATY- light weight
5ea sa kb step up
wod prep:
4 alt box step ups
4 kbs
150 m row sprint
Metcon (Time)
21-15-9
Weighted step-ups (50/35lb)
KB swings (53/35lb)
500m row between each round
Time Cap: 12 min
Stimulus:
We will hold 2 kb’s or db’s for the step ups at our sides. Reps are low today so looking to move pretty quickly – push the pace. You will do 3 rows.
Accessory
3-4 rds for quality:
16 DB Russian Twists
16 Quadruped DB Slide Thrus