WOD 06/19/2021

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

1x:

–400m Team Trail Run

Plate Warm Up 1x:

–10ea Rotations

–10ea Overhead Rotations

–10 Plate Swing

–5 ea Plate Woodchop

–10 Alt. OH Lunge

–10 Alt. Lateral Lunge

–10 Squat + Plate Press Away

–5 Plate OH Squat

Manmaker General Warm Up 1x:

–8 Alternating Renegade Row

–6 Knee Push Ups (with hands on dumbbells)

–4 Dumbbell Burpees

–4 Dumbbell Cleans

–4 Dumbbell Thrusters

–6 Push Ups (with hands on dumbells

–10 Alt. DB Plank Drage Through

Manmaker Specific Warm Up 1x:

–1 Manmaker(on coach’s call)

–1 Manmaker (athlete works individually)

Take 5 minutes to have your athletes establish their weight for the farmer’s carry and for the manmaker.

Metcon

Metcon (No Measure)

In teams of 2, 4 rounds each for time of:

Partner 1 do:

Farmer Carry, 50/35 lbs, 150-200 m

Partner 2 do: AMRAP

3 Dumbbell Man Makers, 50/35 lbs

10 Dumbell Plank Slide Through, 50/35

Dumbbell Man Makers-

Row/Row/Push Up/Squat Clean Thruster

Goal: Time and total reps of the man makers.