WOD 06/28/2022

Steamboat Strength and Conditioning – SSCTeens

Warm-up

Warm-up (No Measure)

1:00 Ski Erg

8ea Lying Leg Swings

5ea Lying Leg Crossover

5 Roll Over V-Sits

5ea Spiderman with Rotation

10 Plank to Down Dog

:45 Ski Erg

50′ Bear Crawl

30 Little Hops

10 Air Squats

30 Big Hops

8 Goblet Squats

30 Single Unders

:30 Ski Erg

5 Hang to Stand

5 Hang Shrug

:10 Deadhang

5 Hang High Pull

5 Hang Muscle Clean

:10 Deadhang

5 Hang Power Clean

5 Front Squats

Strength

Hang Power Clean + Front Squat (10x 3+3)

EMOMx10

3 Hang Power Cleans + 3 Front Squats

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:00

10 Landmine Squats

10 Big Kip Swings

100′ DB Bear Crawl

50 Single Unders