WOD 06/12/2021

Steamboat Strength and Conditioning – The Phoenix

Warm-up

Warm-up (No Measure)

Partner Warm Up:

Partner 1- 3 min Bike

Partner 2- 3 min AMRAP 5 Fast Bootstrapper + 8 Straight Leg Sit Up + 6 Alt Lat Crawl + :20sec Dead Hang

*switch

Partner 1- 2min Bike or Row

Partner 2- 2 min AMRAP 10 Kettlebell Sumo Deadlift + 6ea Single Arm KB Swing + 6 Plank to Downdog + T-Spine Pulses

*switch

Toes to Bar Teaching Progression:

:15sec Superman

:15sec Hollow Hold

6-8 Kip Swing

:15sec Superman

:15sec Hollow Hold

6 Kipping Knee Raise

:15sec Arch Hold

:15sec Hollow Hold

4 Kipping Leg Raises progressing to TTB

Metcon

Metcon (No Measure)

With a partner, 5 rounds each of:

Partner 1:

25/20 Bike Calories

Partner 2:

AMRAP of:

14 Kettlebell Swings

7 Toes-to-bar (kipping hanging knee raises, dragon flags, v-ups)

Cap: 20:00