WOD 10/15/2021

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

3RDS

1:00 Bike or Ski

10 FAST Inchworms (no push up)

10 Plank to Down Dog

10 Groiners

then;

8 RDL’s

5 Hang to Stand

5 Hang to Shrug

5 Hang to High Pull

5 Hang to Muscle Clean

then; footwork/drop drills

8 tall drops

8 down, hands to hips, drop

6 tall power cleans working from high catch to just above parallel

then;

take 8 minutes to get up to workout weight and finish prepping for WOD

Metcon

Metcon (No Measure)

For time:

Teams of 3, FOR TIME

100 Hang Power Cleans, 155/105 lbs

180 Bike Calories

FFF TEAM- 180cals

MMM TEAM- 220cals

FFM-193cals

MMF- 206cals

P1: Accumulating Power Cleans

P2: Accumulating Bike Calories

P3: Resting

*rotate in a circle

***Here’s the kicker; however many calories you have left when power cleans are completed OR vice versa, you will complete in synchro burpees at the end of the workout. NO SANDBAGGING one movement to avoid burpee penalty.