SCFit WOD, December 10, 2021
[WOD121021]
Warm-up
Warm-up
AMRAP x 8 MINUTES*
24 Singles
16 Shoulder Taps
8 Up-Downs
8 Wide Stance Good Mornings
:30 Tuck Hold
24 Singles
16 Shoulder Taps
8 Up-Downs
8 Wide Stance Good Mornings
:30 Tuck Hold
*At 4:00 adjust movements to:
24 Double Unders/Attempts
4 Inchworms + Push-Up
4 Up-Downs + Broad Jump
4/4 Staggered Stance Good Mornings
:30 Hollow Hold
Weightlifting
Sumo Deadlift (7-5-3)
Metcon
Metcon (AMRAP – Reps)
EMOM x 18 MINUTES
MIN 1 – 40 Double Unders into Max Sumo DL (275/185)|(185/135)
MIN 2 – 10 Up-Downs Over Bar into Max Hand Release Push-Ups
MIN 3 – Walking Rest
MIN 1 – 40 Double Unders into Max Sumo DL (275/185)|(185/135)
MIN 2 – 10 Up-Downs Over Bar into Max Hand Release Push-Ups
MIN 3 – Walking Rest
(Score is Total Reps)
Sumo Deadlift*
*Work up to or beyond weight in workout. Superset working sets w/ 1:00 Tuck Hold.
(Score is Weight)