WOD 02/11/2022

By wodify 0

Steamboat Strength and Conditioning – SSCMetcon

3RDS

:40 Bike/Ski

:20 Hollow Body Plank Rocks (on hands)

2RDS

:30 Tippy Toe Walk

:15 ea S. Leg Top of Calf Raise Hold

30 Lateral Single Unders

3RDS

:20 Plank to Pike Inchworms

:20 Handstand or Pike Hold

6 Strict Press

2RDS

30 Alt. Lateral Banded Monster Steps

15 Banded Glute Bridge

5 Hip to Knee Deadlift

5 Shin to Knee Deadlift

5 Deadlift

Push Up TEACH;

Top to Bottom Push Up x 3

Bottom to Top Push Up x 3

Pause in Bottom Push Up x3

Regular Push Up x 3

With a Partner; for time

30 Deadlifts (265/185)

40 HSPU

200 Double Unders

rest 2:00

30 Deadlifts (225/155)

40 Renegade Rows (35/25)

80 Box Jumps (24/20)

rest 2:00

30 Deadlifts (185/135)

40 Push Ups

60 Burpee Box Jump Overs (24/20)

*Renegade row today is a row-row-push up.