WOD 09/10/2022

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

2RD

–:20sec Mountain Climber

–:20sec High Knees

1RD

–5ea Spiderman Lunge + Rotation

–8 Air Squat + Reach/Reach, Stand

–:20 OH Barbell Hold + 3 Strict Press

–6-8 Ring Row

2RD

–:20 Jumping Jacks

–50m Jog

1RD

–10ea Alt. Calf Stretch on Rig

–8 Air Squat + Reach/Reach, Stand

–:20 OH Barbell Hold + 3 Strict Press

–:10 Deadhang/ :10 Active/ 10 Scap Pull Ups

***Wrist Stretching Mobility

Thruster Teaching Progression 1x:

–5 Push Press

–5 Front Squat

–5 Thruster

Kipping Pull Up Teaching Progression 1x:

–3-6 Kip Swing

–3-6 Kip Swing + Press Down

–2xs 3 Kip Swing + Pull In

–2-3 Kipping Pull Ups or Jumping Pull Ups

Metcon

Metcon (No Measure)

Teams of 2 – 10 rounds EACH

5 Thrusters, 115/75 lbs

5 Pull Ups

Sprint, 100 m

-You go, I go style. Rest while your partner works.

(RX+ C2B)