WOD 07/09/2022

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

1 Round:

–200 Meter Jog or 200 Meter Row

–10 Sumo Inchworm

–15-20 Band Pull Aparts

–8 Plank to Downdog

–8 Ring Rows

1 Round:

–200 Meter Jog or 200 Meter Row (faster pace)

–10 No Push Up Burpees

–15-20 Band Pull Aparts

–:15sec Handstand Hold (against the wall or freestanding)

–8 Hand Release Push Ups

Weighted Pull-Up Specific Warm-Up 2x:

–8 Kip Swings

–1-3 Strict Pull-Ups

Handstand Push Up Specific Warm-Up 1x:

–6 Pike Handstand Push Up

–3 Handstand Push-Up Negative

–3 Handstand Push Up

Metcon

Metcon (No Measure)

Partner “Del”

For time:

50 Burpees

Weighted Run, 20/14 lbs, 400 m

50 Weighted Pull-ups, 20/14 lbs

Weighted Run, 20/14 lbs, 400 m

50 Handstand Push-ups

Weighted Run, 20/14 lbs, 400 m

50 Chest-to-bar Pull-ups

Weighted Run, 20/14 lbs, 400 m

50 Burpees

U.S. Army First Lieutenant Dimitri Del Castillo, 24, of Tampa, Florida, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, Hawaii, died on June 25, 2011, in Kunar province, Afghanistan, from wounds suffered when enemy forces attacked his unit with small arms fire. He is survived by his wife Katie, his parents Mr. and Mrs. Carlos E. Del Castillo, his brother Carlos Andres and sister Anna.
For todays workout you will split the rep work however is desired but you will BOTH run for the weighted run; each carrying your own object