WOD 05/19/2022

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

1:30 Ski or Row

Foam Roll;

-calves

-hamstrings

-glutes

-hip flexors

-tspine

-lats

1:30 Ski or Row

2rds

12 Alt. Groiners + 3 pulses

10 Plank to Down Dog + 3 pulses

6ea High Plank Calf Stretch

8ea Laying Knee Squeeze + Hamstring Extension

then;

10 Front Rack Barbell Dip, Hold, Stand (slow)

:20 Barbell OH Hold

10 Glute Bridge

20 Tippy Toe Talk + 10 Calf Raise

1x

10 Front Rack Barbell Dip and Drive (fast)

5 Strict Press

8ea Single Leg Glute Bridge

40 Lateral Hops

1x

5 Push Press with :02 pause in dip and :02 pause overhead

5 Push Press (fast)

8 Alt. Step Ups

40 Single Unders

1x

*coach review that push press AND push jerk are both allowed in this workout

then spend 5-8 minutes getting bars loaded and equipment out

Metcon

Metcon (No Measure)

With a Partner;

AMRAP 26:00

80/60 Calorie Row

60 Shoulder to Overhead (115/75)

60 DB Step Up (20/20) (50/35) (just one DB)

200 Double Unders
This workout is just put your head down and do the work. Make a plan with your partner and stick to do able quick sets from the beginning!