WOD 07/30/2022

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

2 Round:

–:90sec Bike, Row or Ski Erg @ a moderate pace

–5 Inchworm + Push Up

–:20 Elbow RKC Plank

–5 Clean Deadlift

–5 Bent Over Row

–5 Hang Muscle Clean

From the Hang Position, pausing in the down on the way UP with each rep;

-3 Stand

-3 Shrug

-3 High Pull

-3 Tall Clean Drops

-3 Hang Power Cleans

Athletes will spend 10-12 minutes then working through the following rounds;

-2 Hang Power Cleans (building)

-:15 Farmers Marches (building)

-30′ Sled Push Building

Metcon

Metcon (No Measure)

Teams of 2 – for QUALITY

0:00-15:00, you go- I go

1 Hang Power Clean, pick load (heavy)

30′ Sled Push, pick load (heavy)

50m Farmers Carry, pick load (heavy)

then;

15:00-25:00

100m Sprints Alternating
Today is a STRENGTH / QUALITY workout. We aren’t racing or moving for speed. We are lifting/pushing/carrying HEAVY with built in rest. Challenge yourself on these weights as you have all of the time in the world

then you’ll get to burn a bit in part 2!