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Author archive: wodify
May
10
2022

Wednesday

Steamboat Strength and Conditioning – SSCMetcon HAPPY BIRTHDAY COACH AURELIA!!! Warm-up Warm-up (No Measure) Dynamic Warm-Up 1x: –30 Jumping Jacks –10ea Small Arm Circles (forward & backward) –10ea Big Arm Circles (forward & backward) –10 Toe Touches –30...

May
09
2022

Bench & Deadlift wk 17

Steamboat Strength and Conditioning – SSCPowerLifting Warm-up (No Measure) Lax Ball Rolling: Feet Hips Traps Pecs/collar bone Dynamic: Sock Walk- F/B, L/R Knee hug to lunge lateral lunge figure 4 SL reach Spider Man Inch Worm Fast Dynamic: Side Shuffle carioca Skips: F/B, L/R Baby Knees to Hig...

May
09
2022

Tuesday

Steamboat Strength and Conditioning – SSCMetcon Warm-up Warm-up (No Measure) 1 Round: –50 Single Unders –:20 sec Bent Knee Hollow Hold –:20 sec Arch Hold –10 Progressing Bootstrappers –5ea Sky Reach –5 Seated Ring Rows + 5 Kipping Ring Rows 1 Round: –5...

May
08
2022

Monday

Steamboat Strength and Conditioning – SSCMetcon HAPPY BIRTHDAY COACH HILLARY!!!! Warm-up Warm-up (No Measure) 1 Round For Quality: –:45 sec bike/ski erg –5ea Hamstring Sweep –8 Sumo Inchworm –8 Plank Ups (straight arm to forearm plank) 1 Round For Quality: –:45 se...

May
06
2022

WOD 05/06/2022

Steamboat Strength and Conditioning – SSCMetcon Warm-up Warm-up (No Measure) Warmer; 4:00 AMRAP :15 Ski Erg 5ea Dynamic Hip to Hamstring Lunge Rocks 10 Alt Plank Shoulder Taps 5 Air Squats 3ea Alt. Box Step Up then; :15 Bent Knee Hollow Hold + 5 Straight Leg Sit Ups :20ea Bent Knee Side Plank...