SCFit WOD, April 2, 2022
[WOD040222]
Warm-up
Warm-up
ON A 6:00 RUNNING CLOCK…
2:00 Row (Mod Pace)
2:00 Row (Mod Pace)
Into…
2-3 SETS (W/ Empty Barbell)
5/5 Slow Single Leg Barbell RDLs
5 Barbell Upright Rows
5 Barbell Goodmornings
10 Behind the Neck Alt. Elbow Punches
Metcon
Laura (AMRAP – Rounds)
With a partner, complete as many rounds as possible in 21 minutes of:
30-cal. row
20 burpees over the rower
10 power cleans
♀ 105 lb. ♂ 155 lb.
Metcon (AMRAP – Rounds and Reps)
PARTNER HERO WORKOUT
IN TEAMS OF 2…
"LAURA"
IN TEAMS OF 2…
"LAURA"
AMRAP x 21 MINUTES
30 Cal Row
20 Burpees Over Rower
10 Power Cleans (155/105)|(115/75)
*Partner 1 works while Partner 2 Rests. Split work as needed.
(Score is Rounds + Reps)
NOTE — Option to perform with Hang Power Clean at workout weight or heavier.