SSCMetcon – Wed, Jan 25
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
3 min on a machine
3rds:
5 up dog/childs pose
5 hamstring nerve floss + 5 single leg raise ea
5 ea single leg crossover
5 v-sit roll-over
3 rds:
5ea single leg bw deadlift
5 air squats
5 straight leg sit-up
wod prep:
5 deadlift hip to knee
5 deadlift knee to mid shin
3 deadlift
3 wall ball front squat
3 wall ball push press to a target
3 wall ball
3 ghd to parallel (or 6 alt v-ups)
3 ghd (or 3 v-ups)
Metcon (Time)
For time:
15 Deadlifts (225/155lb)
18 GHD sit-ups
21 Wall balls (20/14lb)
18 Deadlifts
21 GHD sit-ups
24 Wall balls
21 Deadlifts
24 GHD sit-ups
27 Wall balls
RX+ Med ball GHD Sit-ups (20/14)
Time Cap: 14min
Stimulus:
Try to push and get these movements done unbroken or 2 quick sets taking rest between movements. Scale for GHD sit-ups today will be V-Ups.
Recovery
10 cat/cow
1 min supine pigeon (each side)
1 min seated dynamic hamstring stretch