Friday
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
Warm-up (No Measure)
1 Round:
–1 min bike/row
–5ea Kneeling Shoulder Taps
–10 Plate Bent Over Fly
–10 Plate Front Raise
–10 Plate External Rotation
//Use 5/2.5# change plates or db’s//
1 Round:
–200m Jog or Row
–3 Push Up (wide)
–3 Push Up (traditional)
–3 Push Up (narrow)
–10 Plate Bent Over Fly
–10 Plate Front Raise
–10 Plate External Rotation
Strength
Floor Press
Take 10 Min to work up to a heavy floor press
Metcon
Jerry (Time)
For Time:
1-Mile Run
2k Row
1-Mile Run
In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.
To learn more about Jerry click here
Alright…..we can’t run (unless you want to) – but this is still a good opportunity to honor a fallen soldier .
Let’s get sweaty today and pay tribute. With all the build the base wods we have been doing we should be getting a better cardio base – that being said you need to push it a bit today in honor of Jerry. Longer effort, but a little bit higher intensity.
If you are not running today, this is what your workout will look like:
2RDS
7:00 Bike
7:00 Row
Score is total distance in miles.