WOD 07/09/2021

Steamboat Strength and Conditioning – The Phoenix

Warm-up

Warm-up (No Measure)

Warming and Range of Motion;

AMRAP 10:00

:30 Bike or Ski (alternate)

10 Plank to Down Dog

10 PVC Pass Through

10 Cat+Rockback/Cow+Rockback

15 Ostrich

10 Scorpion

10 Wrist Pulses (fingers back towards you)

*move quickly through this and get sweaty

Activation;

10 Banded Pull Aparts

10 Banded Strict Press

10 OH Scap Wrap

2RDS

Metcon

Metcon (No Measure)

“Randy” with a twist;

Teams of 3;

FOR TIME

225 Alt Single Arm DB Snatch

P1: Accumulate Snatches

P2: Accumulate Bike Calories

P3: Rest

Target Bike Calories:

Men; 135

Women; 100

*any calories NOT REACHED at the end of the workout will be a team burpee penalty

*switch as desired, 20:00 CAP