SSCMetcon – Tue, Jan 31
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
-1:00 min bike legs only
– Leg Swings (10 R and L front to back, 10 R and L side to side)
– 20 walking quad stretch
-20 walking knee squeeze
– 20 walking figure 4
-1:00 min bike arms only
– 10 arms swings – front and back up and down
– 20 Alt crossbody arm stretch
– 20 Alt tricep stretch
– 12 elbow plank to downdog
– 1:00 min Bike
– 20 alt banded lateral step overs
– 10 kneeling butt to heel
– 10 kneeling quad eccentrics
– 20 alt plank shifts
wod prep:
300m bike x 2 moderate pace
rest 2 min in between efforts – these are test runs to see how this feels and to get your lungs primed
300m Bike TT (Time)
3 mile Bike TT (Time)
Accessory
10 banded thread the needle – pulling thru
3 position quadruped wall clock x 5
10 banded thread the needle – pulling over
10 prone snow angle