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Nov
17
2022

SSCMetcon – Fri, Nov 18

By wodify 0

Steamboat Strength and Conditioning – SSCMetcon

Warm Up

1 set:

:30 straight leg row

4 Up/Downs

20 Shoulder taps

:10 deadhang + :10 deadhang + 10 lat pull-ups

1 set:

:30 row arms only

8 lateral jumps over the rower

20 mountain climbers

5 lat pullups + 5 mini kip swings + 5 big kip swings

1 set:

:30 row

4 lateral up/downs over rower

10 PVC good mornings

3 kip swings + 1 kipping pull-up 2x

1 set:

:30 row (with sprint start)

4 lateral burpees over the rower

10 PVC pass thrus

3 kip swings + 1 kipping pull-up + 1 ctb 2x

wod primer:

10/7calorie row

5 lateral burpees over the rower

5 chest-to-bar pull-ups

Metcon (AMRAP – Reps)

5 x 2:00 rounds for reps:

20/14-cal row

10 lateral burpee over the rower

Max-rep chest-to-bar pull-ups

Rest 2:00 between rounds.
Stimulus:

Finish the row in a minute or less – adjust calories to make this happen if necessary.

Burpees should be done in about 30 sec or a little more – try to have them completed by 1:30 – then 1 – 2 attempts at ctb pullups working towards accumulating 10+ reps each round.

Accessory

3 sets:

10 ea body weight SL deadlift

10 alternating Cossack squats