Wednesday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

1 Round:

–200 Meter Jog/Ski erg till runners come back

–5 Sumo inchworm w/ scorpion

–10ea Prone Lying Leg Crossover

–:20sec Dead Hang

–10 Ring rows

–10 Up/Downs

1 Round:

–200 Meter Jog/Ski erg till runners come back

–10 Goodmorning

–10 Muscle Clean to Strict Press

–10 Strict Hanging Knee Raises

–5 Burpees

General Clean & Jerk Warm Up 1x:

–5 Hang Power Clean

–5 Power Clean

–5 Push Jerk

Specific Clean & Jerk Warm Up 1x:

–5 Clean & Jerk

Rope Climb Specific Warm Up 1x:

–2 Lay to Stand Rope Climb

–1-2 Rope Climb

Clean & Jerk Build Up Sets 1x:

–Allow your athletes 2-3 minutes to put their working weight on their barbell.

Metcon

Glen (Time)

For Time:

30 Clean and Jerks, 135#

1-Mile Run

10 Rope Climbs, 15′

1-Mile Run

100 Burpees
In honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, died in an attack on a U.S. consulate on September 11, 2012
To learn more about Glen click here
“Glen”

Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.

Time Cap: 32min

Stimulus: here is a breakdown of the timing of each movement so you can make adjustments

REMEMBER – hero wods are not about going rx with weight, reps or movements – it’s about throwing down with your friends and pushing yourself a little harder then you usually do – in that you are honoring a hero and yourself.

30 clean & jerks – 5 to 6 minutes

1 mile runs – 8 minutes each

10 rope climbs – 4 minutes burpees – 6 to 8 minutes