SSCMetcon – Mon, Nov 28
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
3 rds:
5 Inchworm
5 up downs
5 Bootstrappers + reach
5 Air Squats
5 Plank to Downdog
5 Plate Ground to Overhead
DB Progression:
right then left –
3 db dl
3 db clean
3 db squat
3 db press
3 db thruster
3 db muscle snatch
2 db alt mu snatch – change at floor
2 db alt mu snatch – change in air
2 db alt power snatch
Ellen (Time)
3 rounds for time of:
20 burpees
21 dumbbell snatches
12 dumbbell thrusters
Use a single dumbbell on the snatches and a pair for the thrusters.
♀ 35-lb. DBs ♂ 50-lb. DBs
To learn more about Ellen click here
Time Cap: 13min
Stimulus:
This is a new girl named wod. For the burpees try to finish them up in :90. Snatches and thrusters should be completed in 3 sets or less.
Accessory Work
3 sets:
4 KB Turkish get-ups/arm
8 KB windmills/arm