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Blog
Nov
22
2022

SSCMetcon – Wed, Nov 23

By wodify 0

Steamboat Strength and Conditioning – SSCMetcon

Warm Up

1 set:

2:00 row, bike, or ski

1 set:

20 banded pull aparts

20 banded face pulls

10 ea banded straight arm scap pull down

1 set:

1:30 row, bike, or ski

1 set:

20 banded pull aparts

20 banded face pulls

10 ea banded straight arm scap pull down

1 set:

1:00 row, bike, or ski

1 set:

10 ring rows

10 foot assisted dips

1 set:

10 jumping pull-ups

10 jumping dips

– Hold dip lockout for :01.

1 set:

10 strict banded pull-ups

10 strict banded dips

1 set:

5 strict pull-ups

5 strict dips

Strength (No Measure)

EMOM 12:

Minute 1 – 5 strict weighted pull-ups

Minute 2 – 5 strict weighted dips

building in weight thru the sets if possible – sets do not have to be unbroken

Metcon (AMRAP – Reps)

3 sets:

On a 2:00 clock:

20/15 cal. Echo bike

Max distance KB farmer carry (70/53lb)

– Rest 2:00 between sets.

**length of rig =1 rep

**score is total reps