SCFit WOD, December 10, 2020
[WOD121020]
Warm-up
Warm-up
TABATA, 8 SETS (:20 ON, :10 OFF)*
Jump Rope:
– Single Unders
– Alt Feet (Running in Place)
– Backwards Single Unders
– Double Unders
Jump Rope:
– Single Unders
– Alt Feet (Running in Place)
– Backwards Single Unders
– Double Unders
*Switch movement every 2 sets
Into…
4 SETS
10 Scap Push-Ups
10 Push-Up to Pike
10 Elbow Punches
10 Tempo Strict Press
Weightlifting
Shoulder Press (6-4-2)
Metcon
Metcon (AMRAP – Reps)
EMOM x 20 MINUTES
Min 1 – :45 Max Push Press (135/95)|(95/65)
Min 2 – :45 Max Cal Row
Min 3 – :45 Max Double Unders
MIn 4 – Rest
Min 1 – :45 Max Push Press (135/95)|(95/65)
Min 2 – :45 Max Cal Row
Min 3 – :45 Max Double Unders
MIn 4 – Rest
(Score is Lowest Round of Reps)
COOL DOWN
FOR RECOVERY
5:00 Foam Roll Upper Back / Lats
(No Measure)
1×4 @ 75%
1×2 @ 80%
*Deload Week Prior to Retest of 2RM Next Week — Move Well!
(Score is Weight)