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Blog
Mar
04
2021

Friday

By wodify 0

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.