WOD 01/14/2022

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

200m ROW or SKI

1RD

–10ea Lying Leg Swing

–5ea Lying Leg Crossover

–5 Roll Over V Sit

–5ea Spiderman Lunge + Rotation

1RD

–5 Broad Jump

–5 Up Down

–5 RDL

–5 Hang Muscle Clean

–5 Hang Power Clean

–5 Box Jump (step down)

200m ROW or SKI

1RD

–10ea Lying Leg Swing

–5ea Lying Leg Crossover

–5 Roll Over V Sit

–5ea Spiderman Lunge + Rotation

1RD

–5 Broad Jump

–5 Up Down

–5 RDL

–5 Hang Muscle Clean

–5 Hang Power Clean

–5 Box Jump (step down)

Metcon

Metcon (No Measure)

With a Partner, FOR TIME

400m Ski AND Row

60 Box Jumps 24/20

15 Hang Power Cleans, 225/155 lbs

400m Ski AND Row

50 Box Jump Overs

30 Hang Power Cleans, 185/125 lbs

400m Ski AND Row

40 Burpee Box Jumps

45 Hang Power Cleans, 135/95 lbs

400m Ski AND Row

Partners work together to accomplish the work. Break up reps any way you want but keep the exercises in their order. On the row/ski partners will work at the same time , one on each machine, and won’t move on until both are complete. Alternate what machine you are on each round!