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Blog
Dec
07
2021

Wednesday

By wodify 0

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

Dynamic Warm Up

2RDS

100ft Side Shuffle with Arms

25ft Walking Quad Stretch + 25ft Figure 4 Stretch

100ft Side Shuffle with Arms

50ft Alt. High Kicks

10 Plank to Down Dog

10 Alt. Shoulder Taps

8 Alt. Lunges

Metcon

Metcon (No Measure)

Partner Workout

40:00 AMRAP

P1:

10 Lateral Box Step Overs (20′) +

12 Plank Drag Throughs (35/25) +

200ft Sled Push (LIGHT!)

:30 Ski Erg (NASAL BREATHING ONLY)

P2:

Bike or Row 60-70% RPE
It’s been a hard week so far; today is about moving slow and flushing out the system (the next two days are hard too). But as always- do what you need to do.

Sleds will stay empty today so it can be an “easy” 200′ steady walk-push (no sprinting).

On the ski erg, you’ll time yourself for :30 and do your best to only breathe through your nose for this portion- this helps us check our pace to ensure we are staying in the right HR zone to achieve the intended stimulus.