WOD 10/23/2021
Steamboat Strength and Conditioning – SSCMetcon
HAPPY BIRTHDAY FANE!!!
Warm-up
Warm-up (No Measure)
Partner Warm Up 2x each
Partner 1- 200 Jog
Partner 2- AMRAP 10 Air Squats + 5 Wormy Push Ups + 5 Ring Row
Toes to Bar Specific Warm-Up 1xs:
–10 second dead hang
–10 second active hang
–12 lat pull ups
–8 Kip Swing
–3 Kip Swing + 1-2 Kipping Knee Raise
–3 Kip Swing + 2 Toes to Bar or Kipping Knee Raise + 3 Kip Swing
–3 Toes to Bar
Rope Climb:
–2 Lay to Stand Rope Climb
–review rope climbs if needed (optional)
then; spend 5 minutes working up to DB squat weight
Metcon
Metcon (No Measure)
Partner WOD
5 rounds EACH for max reps of
Partner 1 do:
1 Rope Climb
2 Shuttle Runs, 10 m
1 Rope Climb
Partner 2 do:
AMRAP of:
5 Dumbbell Squats, 50/35 lbs
5 Toes-to-bars
Shuttle Runs- 2x down and back on the rig
Switch once the last rope climb is complete.
Goal: No more than :90 seconds on the climb and run segment