WOD 10/23/2021

Steamboat Strength and Conditioning – SSCMetcon

HAPPY BIRTHDAY FANE!!!

Warm-up

Warm-up (No Measure)

Partner Warm Up 2x each

Partner 1- 200 Jog

Partner 2- AMRAP 10 Air Squats + 5 Wormy Push Ups + 5 Ring Row

Toes to Bar Specific Warm-Up 1xs:

–10 second dead hang

–10 second active hang

–12 lat pull ups

–8 Kip Swing

–3 Kip Swing + 1-2 Kipping Knee Raise

–3 Kip Swing + 2 Toes to Bar or Kipping Knee Raise + 3 Kip Swing

–3 Toes to Bar

Rope Climb:

–2 Lay to Stand Rope Climb

–review rope climbs if needed (optional)

then; spend 5 minutes working up to DB squat weight

Metcon

Metcon (No Measure)

Partner WOD

5 rounds EACH for max reps of

Partner 1 do:

1 Rope Climb

2 Shuttle Runs, 10 m

1 Rope Climb

Partner 2 do:

AMRAP of:

5 Dumbbell Squats, 50/35 lbs

5 Toes-to-bars

Shuttle Runs- 2x down and back on the rig

Switch once the last rope climb is complete.

Goal: No more than :90 seconds on the climb and run segment