WOD 08/06/2022
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
Warm-up (No Measure)
1RD
–:45 Ski/Bike/Row
–5ea Spiderman Lunge + Rotation
–8 Air Squats
–5 Up Downs
–8 Alternating Box Step Up
–8 Kettlebell Deadlift
–:10 Dead Hang / :10 Lat Active / 10 Lat Pull Up
1RD
–3 High Hang Power Clean + 3 Strict Press
–3 Hang Power Clean + 3 Push Press
–3 Power Clean + 3 Push Jerk
1RD
–:45 Ski/Bike/Row
–10 Walking Lunges
–6 Medicine Ball Squats
–5 Burpees
–5 Box Jump
–8 Kettlebell Swing Building
–10 Kip Swings (building to hanging leg raises…toes to bar)
1 RD
–3 High Hang Power Snatch
–3 Hang Power Snatch
–3 Power Snatch
1RD
Medicine Ball Clean Breakdown
–5 Med Ball Deadlift
–5 Med Ball Shrug
–5 Med Ball Tall Drop Under
–5 Med Ball Clean
Metcon
Metcon (No Measure)
With a partner, for time;
200 Double Unders
— then —
6 Clean & Jerks, 155, 105 lbs
21 Burpees
6 Clean & Jerks
21 Box Jumps, 24/20 in
6 Clean & Jerks
21 Kettlebell Swings, 53/35 lbs
6 Clean & Jerks,
21 Lunges
6 Clean & Jerks
21 Med Ball Cleans, 20/14 lbs
6 Clean & Jerks
21 Toes-to-bars
— then —
2 Power Snatch, 155, 105 lbs
21 Burpees
2 Power Snatch
21 Box Jumps, 24/20 in
2 Power Snatch
21 Kettlebell Swings, 53/35 lbs
2 Power Snatch
21 Lunges
2 Power Snatch
21 Med Ball Cleans, 20/14 lbs
2 Power Snatch
21 Toes-to-bars
Row, 2000m