WOD 04/30/2022

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

Warmer:

3:00 AMRAP

3 Burpees

6 Hollow Rocks

9 Plank to Downdog

2x:

–5ea Passive Lateral Lunge (hand supported)

–8 Walking Lunges w T Heel Tap

–:20 Hollow Body ACTIVE OH Plate Hold

–:10 Bottom of Back Squat Hold + 5 Back Squats (elevate heels if needed)

–:30 Ski or Bike Warm Up Sprint

2xs:

–:10 Handstand Hold

–4 Pike Handstand Push Up

–2 Handstand Push-Up Negative or 6 Pike Handstand Push Up

–2 Hand Stand Push Ups

Back Squat Build Up Sets 1x:

–5 Back Squat @ a light load

–3 Back Squat @ a moderate load

–3 Back Squat @ a moderate to heavy load

Metcon

Metcon (Time)

For time:

6 rounds of:

300m Ski Erg

10 Back Squats, 225/155 lbs

— then —

6 rounds of:

18/14 Calorie Bike

10 Handstand Push-ups

Complete in teams of 2. You go-I go fashion.

Each athlete will complete 3 rounds of each couplet.

Backs quats can be taken from the rack today.
Weight on the back squat should be the most weight you can do today and get 10 unbroken each round. Work followed by rest means you should work hard when it’s your turn, but these are slightly longer intervals to be sure to not blow out.