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Call Us: 970-439-3112
Blog
Mar
31
2021

Thursday

By wodify 0

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

EMOM x 9min:

Minute 1- :45 Ski Erg

Minute 2- Sumo Inchworm, Lying Leg Crossover, Cobra to Downward Dog

Minute 3- 8 Scap Pull Up + 8 Scap Push Up

Specific Strict Pull Up Warm Up 1x:

–:15sec Hollow Hold

–:10sec Hollow Body Dead Hang

–:15sec Superman

–2-3 Strict Pull Ups or 3-5 Ring Row

Z-Press Specific Warm Up 1x:

–5 Z-Press @ a light load

Metcon

Metcon (No Measure)

5 rounds for quality of:

Ski Erg 500/400 m

10 Burpees

5 Strict Pull-ups

10 Z Press, pick load

Time Cap: 25 min

Complete at a RPE of 6-7/10.