Saturday 09/30/2023

By wodify 0

Steamboat Strength and Conditioning – SSCMetcon

1:30 Ski or bike

Foam Roll;

-calves

-hamstrings

-glutes

-hip flexors

-tspine

-lats

1:30 Ski or bike

2rds

12 Alt. Groiners

10 Plank to Down Dog + 3 pulses

6ea High Plank Calf Stretch

8ea Laying Knee Squeeze + Hamstring Extension

then;

5 deadlift

5 hang shrug

5 hang high pull

5 hang muscle

:30 sec deadhang

10 cat/cow

20 Tippy Toe Talk + 10 Calf Raise

1x

5 tall clean drops

5 pause hang power cleans

:30 sec lat active

8 up dog to childs pose

40 Lateral Hops

1x

5 hang power cleans

5 kip swings

5 kipping knee raises

5 kipping straight leg raises

3 ttb

40 Single Unders

1x

With a Partner;

AMRAP 28:00

80/60 Calorie Bike

60 Hang Power Cleans (115/75)

40 TTB

200 Double Unders