WOD 08/13/2022

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

:30 Bike/Ski -easy

8 Up Dog to Down Dog

:20 Deadhang

6 Ring Rows

10 Walking Lunges

8 Straight Leg Sit Ups

:30 Bike/Ski -moderate

5 Up Downs

5 Lat Pull Ups + 5 Scap Pull Ups

6 Kipping Ring Rows

8 Alt Step Up

8 Ab Mat Sit Ups

:30 Bike/Ski -sprint

3 Burpees

3 Kip Swings + 1 Pull Up

3 Kip Swings + 1 C2B

3 Kip Swings + 1 Hip to Bar

6 Alt Weighted Step Up

6 Weighted Sit Ups

Metcon

Metcon (No Measure)

CFSB “Up and Over,” partner style

With a partner;

24 Bar Muscle Ups

60 DB Box Step Over (50/35#) (24/20″)

60 Weighted Sit Ups

24 Bar Muscle Ups

60 Burpee Box Jump Over (24/20″)

60 Weighted Sit Ups

24 Bar Muscle Up

60 Box Jump Over (24/20″)

60 Weighted Sit Ups

Cash out; 50 weighted DB lunges

CAP 40:00

RX+ GHD Sit Ups
Today for BMU choose a hard KIPPING pulling movement. DB weight should be one that you can perform 8-10 reps with at a time for both the weighted step over AND the DB sit up, then 12-16 reps of the lunge.

If you want to play around with some GHD sit ups, please don’t do all of the reps. Be smart! 90 GHD sit ups after we haven’t been working on these would be a BAD idea. Consider also going partial ROM. If lots of teams want to do this, start in seperate places.