Wednesday 03/08/2023
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
1 min ea foam roll lats
1 min ea foam roll hip flexors
1 min ea foam roll calves
Flow 2-3x:
4 cat/cow
8 Heel Pumps in downdog
1 plank to downdog + Samson lunge ea x 4
1 plank to downdog + Pigeonea x 4
kb psoas smash
— 5 deep breaths
–windshield wiper legs
–reach arm across
wod prep:
:30 sec bike arms only/singles
5 kb deadlift
5 kb hip pop
:30 sec bike legs only/singles
5 kb Russian swing
5 kb swings – straight arms
5 kb swings – keeping kb close – bent arms
:30 sec bike/singles
Metcon (Time)
Partner wod – one parter on the bike the other working thru the amrap for as long as it takes the biker to finish
3 mile bike
AMRAP:
15 KBS (35/25)
45 Single Unders (unbroken)
2 mile bike
AMRAP:
15 KBS (35/25)
45 Single Unders (unbroken)
1 mile bike
AMRAP:
15 KBS (35/25)
45 Single Unders (unbroken)
Time Cap: 35min