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Blog
Nov
18
2022

SSCMetcon – Sat, Nov 19

By wodify 0

Steamboat Strength and Conditioning – SSCMetcon

Warm Up

2RDS

1:00 Bike/Ski

20 Plate Toe Taps

20 Plate Skiers

20 Plate Hops

2RDS

7 Cat Cow w Rockback

7ea Lying Leg Swings (crossover on second round)

7ea S. Leg Deadlift

2RDS

10 Alt. Step Ups

7 Barbell Deadlift with a :03 puse in the bottom and a :03 pause at the top)

then spend 7-10 minutes warming up to heavy DL

Metcon

With a Partner;

On a 40:00 Clock,

32┬áRDS – You go, I go (16ea)

5 Calorie Bike

3 Box Jump Overs

1 Deadlift (athletes choice, HEAVY single)

**Once you complete the 30rds, whatever time you have left to the 40:00 clock, accumulate as many calories on the SKI erg as possible.