WOD 07/02/2022

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

3:00 Machine

2x

20 ea Lunge Knee Over Toe Pulse

15 Wall Dorsiflexion Raises

2:00 Machine

2x

5ea Position Plate Foam Roll T-Spine Melts

5ea Arrested Superman

1:00 Machine

2x

15 ea Banded Posterior Hip Pulses

:30 Goblet Bottom of Squat Hold

8 Air Squats

6 Alt. S. Arm Db Hang Snatch

3ea S. Arm Thruster

1ea S. Arm Devils Press + Thruster

5 Barbell Backsquats at light weight with :03 pause in the bottom

Strength

Back Squat (1×3)

Take 15:00 to work up to a heave set of 3 back squat

Metcon

Metcon (No Measure)

With a Partner;

You go, I go- each movement

20:00 AMRAP

500m Row

400m Ski

1.2 KM Bike

*while your partner does their monostructural work, you are chipping away at single arm devils press + thruster, alternating sides each rep (35/25)
While this looks like a partner workout on paper, you are technically working for 20:00 straight, so we are looking for around 75% today from the start