WOD 01/29/21

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

2RDS

–20 Groiners

–20 Alt. Shoulder Taps

–5 Inchworm + Wormy Push Up

–10 Samson Lunges

–5ea Alt. Step Up

–10 Straight Leg Sit Up

–5 Kipping Ring Row

2RDS

–10 Scap Pull Up

–8 Kip Swing

–1-2 Kipping Pull Up

–10 Scap Push Up

–8 Plank Rocks

–6 Knee Push Ups

2RDS

20 Little Hops

20 Big Hops

3 Box Jump

Metcon

Metcon (No Measure)

With a Partner,

For time:

100 Pull Ups

100 Box Jump Overs, 24/20 in

50 GHD Sit-ups

100 Push-ups

100 Walking Lunges

50 GHD Sit-ups

Break up reps as desired
Please keep in mind that we have been doing lots of extra pull ups this week, as well as shoulder work- if your shoulders are extra tired it might be smart to mix in some modified version of your pulling movement; as to not overdue volume. Be SMART!