WOD 03/19/22

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

Bike, Row or Ski Erg 4xs:

–:20sec ON

–:10sec OFF

1 Round:

–5 Inchworm + Push Up

–8 Alternating Box Step Up

–15 Banded Good Morning

–15 Banded Pass Through

–:20 Deadhang

Coaches Choice Calf Warming Progression 4xs:

–:20sec ON

–:10sec OFF

1 Round:

–10ea direction Straight Leg Bear Crawl (forwards & backwards)

–5 Box Jumps

–10 Alt. Lunges

–15 Band Pull Aparts

–:20 Lat Pull Ups

General Barbell Warm Up 1x:

–5 Snatch Deadlift

–3 Deadlift + Shrug

–3 Deadlift + High Pull

–3 Muscle Snatch

–3 Up Downs

–10 Kip Swings

–3 Snatch Grip Push Press

–3 Snatch Drops

–3 Power Snatch

–6 Reverse Lunges

–3 Burpees

–10 Progressive Kip Swings to TTB

Metcon

Metcon (No Measure)

With a Partner,

AMRAP 30:00

20 Box Jumps, 24/20 in

18 Power Snatches, 125/85 lbs

20 Bar Facing Burpees

18 Back Rack Alt. Lunges

20 Burpee Box Jumps Overs

18 Toes to Bar

1000m Row

Split work up however you want today!