WOD 02/27/2021

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

5:00 Foam Roll

2RDS

P1: Bike

P2: Move Quickly through

10 Alt Standing High Kicks

10 Ostrich

10 Alt Scorpion

10 Puppy Dog Pulse

10 Alt Childs Pose Lat March

*then switch and repeat twice

5RDS on each arm with a DB

1 Deadlift> 1 Swing> 1 Power Clean

:30/:30 S. Arm Farmers March

5RDS on each arm with a DB

1 Strict Press> 1 Push Press> 1 Push Jerk

:30/:30 S. Arm Farmers March

Metcon

Metcon (No Measure)

With a Partner

50-40-30-20-10

S. Arm DB Hang Clean and Jerk (50/35)

2x KB Farmers Marches (70/53)

*BETWEEN each full set, complete 1.5 Mile Bke.
It’s been a long week! Let’s just move through this today with intent to get sweaty and start the weekend off right. You can either alternate on the DB’s or stay on one side for X reps then switch. Marches should be heavy.