Monday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

1 round:

–:30 sec straight arm row

–4 Sumo Inchworm + 4 ea child pose lat pulses

–8 up/downs

–8 Banded Sit-ups w/ 5 sec decent

–10 little hops + 10 Big hops

–:30 sec straight leg row

–15 Banded Lat Pulldowns

–5 Deadlift

–5 Muscle Clean

–5 ea elbow punches

–4 Alt Step ups + 4 alt Step ups w/ jump down

–:30 sec reg row

–3 tall clean drops

–3 Burpees

–3 High Hang Power Clean

–3 Box Jumps

–3 Hang Power Clean

–3 sit-ups

–3 Power Clean

Metcon

Rock (Calories)

Three 5-minute AMRAPs in 17 minutes

AMRAP in 5 minutes

10 Power Cleans (135/95 lb)

12 Burpees

14 Box Jumps (24/20 in)

20 Sit-Ups

Max distance Row

Rest 1 minute
Sgt Renata Rock was born March 10, 1986 in Seattle, Washington. Sgt Rock joined the Marine Corps on December 29, 2008.

Unfortunately, at the age of 27, Sgt Renata Rock, took her life on July 13, 2013. This WOD “Rock” is designed to bring awareness to this epidemic that plagues our Marine Corps, as well as the other branches of service, and to honor her with a WOD worthy of the name “Rock”!

Accessory

Warm-up (No Measure)

3 rounds for quality of:

Single Arm Kettlebell Overhead Carry, pick load, L 100 ft/R 100 ft

30 Band Pull Aparts