SSCMetcon – Mon, Jan 15

Steamboat Strength and Conditioning – SSCMetcon

Lifestyle challenge week 1

read a minimum of 10 pages in a book daily

Warm-up

ski/row :45 – straight leg

20 tippy toe walk

20 heel walk

20 ostrich walk

10ea bw single leg deadlift

10 alt box step ups

ski/row :45

10 calf raises

5ea single leg calf raise

20 hamstring scoops

5 barbell deadlift

5 box jumps

5 barbell deadlift

5 box jumps

Strength

Deadlift (every 2 minutes 5 deadlift- we are going to build in weight working up to our workout weight )

Dr. King (Time)

3 Rounds for Time

8 Deadlifts (315/210)

28 Box Jumps (24/20)

63 Calorie Row

Time Cap: 25min

This workout is dedicated to Dr. Martjn Luther King Jr., as one of the greatest Civil Rights leaders the world has known. We also honor all of those across history who have fought for their freedom and basic rights as human beings, been persecuted for this struggle, and declared as outsiders all because of the color of their skin, the religion they practice, or the people they love; the least we can do today is show solidarity with their struggle through a workout.

The rep scheme of this wod is taken from the famous ‘I Have A Dream’ Speech which was on 8/28/1963
Stimulus:

Deadlift is intended to be heavy but completed in 2 sets.

Try to push it on the row and finish around 5 min.