SCFit WOD, April 7, 2021
[WOD040721]
Warm-up
Warm-up
AMRAP x 3 MINUTES
12 Alt Groiners
10 Alt Cossack Squats (Pause :01 at the bottom)
5 Push-Up to Pike
12 Alt Groiners
10 Alt Cossack Squats (Pause :01 at the bottom)
5 Push-Up to Pike
Into…
AMRAP x 5 MINUTES
10 Slam Ball Deadlifts
10 Slam Ball Strict Press
10 Slam Ball Squats*
*Hold Slam Ball in Bear Hug.
Weightlifting
Hang Clean (2-2-2-2-2)
Metcon
Metcon (Time)
WORKOUT
3 ROUNDS FOR TIME
25 Sit-Ups
15 Slam Balls (20/15)
5 Hang Squat Cleans (185/135)|(135/95)*
3 ROUNDS FOR TIME
25 Sit-Ups
15 Slam Balls (20/15)
5 Hang Squat Cleans (185/135)|(135/95)*
*Option for Athlete Choice, AHAP.
(Score is Time)
Build to a Heavy 2-Rep Hang Squat Clean
(Score is Weight)