WOD 09/09/2021

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

3RDS

100m Jog

10 Plank to Down Dog with heel pump out

:20 Dead Hang (progressing over the rounds)

COACH LED MOBILITY; hamstrings and low back

then;

5 Kip Swings

5 S. Arm DB DL

5 S. Arm DB Swing

5 S. Arm DB Strict Press

*perform all on R side, then all on L side

5 Kipping Knee Raises

5 S. Arm DB Swing

5 S. Arm DB Clean

5 S. Arm DB Push Press

*perform all on R side, then all on L side

3 Toes to Bar

3 S. Arm Hang Clean and Jerks ea

then;

complete 1×50′ empty sled sprint then finish loading up weight with team

Metcon

Metcon (No Measure)

Teams of 3,

2 RFT

80 S. Arm DB Hang Clean and Jerk (50/35)

60 Toes to Bar

30 Sled Pushes (50 ft) , Moderate Heavy Weight

CAP 35:00
Hang Clean and Jerks don’t have to be alternating so pick a rep scheme that allows you to stay even on both arms.

Sleds should be challenging but seemless, no stops along the way and easy to pass off between three people.