Friday 05/19/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

bike/ski 2:00

supine hip/hamstring series

bike/ski 2:00

4 inch worm + up dog to childs pose

10 plank shoulder taps tight + 10 rotate

5 prone shoulder series

10 progressive bootstrappers

10 cossack squats passive + 10 strict

:30 bottom squat hold

5 prone shoulder series

PVC:

Behind the neck strict press

Behind the neck push press

ovhd squat

snatch balance

wod prep:

3 dl

3 mu cln

6 elbow punches

3 pause front squat

wrist series

1/4 wall walk

3 dl

3 power clean

3 front sq

1/2 wall walk

full wall walk

Strength

Snatch Balance

5 sets of 2 Snatch Balance (light/moderate)

* Complete 1 set every minute for 5 minutes

Metcon (Time)

For Time:

10 Front Squats (115/75)

1-2-3-4-5-6-7

Wall Walks

Time Cap: 13min
Stimulus:

Front squats will be taken from the floor. These should be done unbroken every round. Wall walks will get challenging at the end requiring some rest between reps. This is a good day to scale reps if necessary for wall walks. 1-1-2-2-3-3-4