Monday 06/19/2023

By wodify 0

Steamboat Strength and Conditioning – SSCMetcon

1 min bike/ski

2 position thoracic/squat on the rig x 3ea

10 leg swings forward/back

:20 sec supinated grip deadhang

10 forearm plank to downdog

1min bike/ski

10 ea single leg raise on rig with ir/er

5 super slow dragon flags

3 supinated jumping pull-ups with slow negative

wrist stretch

with barbell

10 elbow punches

3 tempo front squat with pause

3 front squat

5 sets of 2 Pause Front Squats @70% of 1RM

* Rest as needed between sets

*superset with pull-ups

Weighted Strict Chin Up (Supinated)

5 sets of 3 Strict Weighted Chin-ups @65% of 1RM

* Rest as needed between sets

3 rounds

400m Run

20 Toes to Bar

20 Sit Ups

Time cap: 15 minutes
Stimulus:

Great day for scaling reps. Consider 15 ttb and 15 sit-ups