WOD

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

4 ROUNDS

1:00 Bike, Run, Row, Ski*

20 Alt Lunges**

10 Plank Rotations

*Athlete choice.

**Switch to Box Step Ups after 2 Rounds.

Workout

Metcon (No Measure)

EMOM x 25 MINUTES*

MIN 1 – :45 Max Single DB Front Rack Step-Ups (35/20)|(20/15)/(24/20)

MIN 2 – :45 Max Strict Box or Ring Dips

MIN 3 – :45 Plank Hold (Plate on Back Optional)

MIN 4&5 – 1:45 Run, Bike, Row, or Ski

*Weight Vest Optional

(No Measure)

KG DB: (15/9)|(9/7)

Optional Finisher

Metcon (AMRAP – Reps)

EMOM x 8 MINUTES

MIN 1 – :45 Max Cal Bike

MIN 2 – :45 Hollow Hold

(Score is Total Reps)

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

-GENERAL WARM-UP-

AMRAP x 5 MINUTES

30 Single or Double Unders

10 Tempo Air Squats (2121)

10 Intentional PVC Passes (belly tight!)

10 Single Plate Press (:01 Pause OH)

*After the general warm-up, grab an empty barbell and perform 2 very intentional sets of the OHS drill below!

-QUICK OHS DRILL-

2 SETS w/ Empty Barbell…

5 Hang Muscle Snatch

5 Behind the Neck Press (Snatch Grip)

:10 Active OH Hold (Pressing Up Strong!)

3 Very Intentional ¼ or ½ OHS (Press Butt and Hips Back…Squat to ¼ or ½ Depth and Stand Strong)

Strength

Overhead Squat (3×5)

3×5

Overhead Squat (Moderate-Heavy)*

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

20-16-12

Squat Snatch 95/65

Burpee Over BB

400m Run

(Score is Time)

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

2:00 Bike/ski/row

2 ROUNDS

10 Jumping Lunges

10 Banded Pull Aparts

10 Over and Backs with Band

Into…

2 ROUNDS*

5 Hang Power Snatch

5 Slow OHS

10 Scap Push-Ups

10 V ups

Weightlifting

Snatch Complex

Every 1:30 X 8 Rds

1 Power Snatch + 1 Hang Squat Snatch + 1 OHS

Workout

Metcon (AMRAP – Rounds)

Every 3:00 X 6 Sets*

10 Jerks 115/75

10 Toes to Bar

10 Hang Power Cleans 115/75

10 Handstand Push UPs or Hand release Push Ups

*Add 1 rep every round (10 – 11- 12- 13 …) If you cannot finish a round in 3 min, start back at 10’s

(Score is Round You made it to)

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

1 ROUND

20 Single Unders

10 Right Leg SU

10 Left Leg SU

20 Alternating Legs SU

10 Left/Right Hop SU

10 Forward/Back Hop SU

:20 Single + Single + High Jump

10 Single Tap Penguin Hop

10 Double Tap Penguin Hop

:20 Single + Single + Double

:20 Double Under Practice*

Into…

2 ROUNDS

10 BB Good Morning

20 Shoulder Taps

5/5 SA DB Bent Over Row

*Perform another set of Single+Single+Double. Or perform Single+Double. Or perform just Doubles.

Strength

Metcon (Weight)

E2MOM x 14 MINUTES

5 TNG Deadlifts

Immediately into…

:30 Max Double Unders

*Build from Moderate to Heavy.

(Score is Weight)

Workout

Metcon (Time)

3 ROUNDS FOR TIME

6 Deadlifts (315/225)|(225/155)

12 Renegade Row (35/20)|(20/10)

72 Double Unders

(Score is Time)

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

Warmup:

3 Rounds for Quality

250m Row

5 Up-downs

10 Alt. Step-ups (24/20)

10 Bird Dog

Workout

“Rock” (3 Rounds for distance)

Hero WOD: “Rock”

Three 5-minute AMRAPs in 17 minutes

AMRAP in 5 minutes

10 Power Cleans (135/95)

12 Burpees

14 Box Jumps (24/20)

20 Sit-Ups

Max distance Row

Rest 1 minute after each AMRAP

Wear a vest (20/14)

For the AMRAP portions complete all reps then use the remainder of the 5:00 minutes to row for a max distance (meters) and then rest 1 minute. Score for each round is the meters rowed. Score for the workout is the total distance rowed, cumulatively in all three AMRAPs.
Background:

Sgt Renata Rock was born March 10, 1986 in Seattle, Washington. Sgt Rock joined the Marine Corps on December 29, 2008. She did one tour in Afghanistan on a CST (Cultural Support Team). Sgt Rock was also named the NCO of the year in 2012 by her Battalion and upon returning from her time overseas instructed Marines as part of a pre-deployment training cycle. 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”!