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Blog
Nov
25
2022

SSCMetcon – Sat, Nov 26

By wodify 0

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

3RDS

5 Inchworm + Updog

8 Cat Cow

10 Plank to Downdog

:30ea Pigeon Rotations

8ea Lying Leg Swing

6ea S. Leg Deadlift (BW)

:20 Machine Sprint

2RDS

:30 Top of Calf Raise Hold

30 KB Toe Taps

7 Russian KBS

:20ea OH KB HOLD

5 KBS

3ea TEMPO Step Up with Toe Drag (leave working foot on the box)

Coach; getting dball up and bear hug hold

Metcon (Time)

For time with a partner:

200 KB swings (70/53)

– Resting partner holds a DBALL in bear hug hold. RX-(100/70)

200 Box Step Up (24/20)

— Resting partner holds a DBALL plank