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Blog
Oct
05
2023

Friday 10/06/2023

By wodify 0

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Foam Roll Calves/Shins

50 single unders

10 Calf Rases

30 single unders

5ea single leg calf raises

20 single unders

5ea bent knee calf raises

5ea single leg jumprope x 4

10 updog/childs pose

10 cat/cow

20 ostrich walk

10 kb deadlift

20 hamstring scoops

5ea single leg kb deadlift

10 bw goodmorning

5ea single arm kb deadlift

10 kb good morning

3 position hip flexor stretch

20 prone banded psoas march

7ea arm bar

7ea turkish sit-up

coach Turkish get up

Strength

Turkish Get Up Carries

3 Rounds

Turkish getup (stand up portion only) left arm

100 ft overhead carry left

Turkish getup (down to ground portion)

*repeat on right side

Metcon (4 Rounds for time)

Teams of 2

Every 6:00 (4 sets)

75 Double Unders (Each/ same time)

Partner 1: 15 Dbl Kb Sumo Deadlift (53’s/35’s)

Partner 2: 15 GHD Sit Ups (or stick sit-ups)

*Both working at the same time and switch when station is completed*
Stimulus:

Looking to have this work done in 4 min

we will take slowest and fastest time for whiteboard score