SCFit WOD, December 15, 2021
[WOD121521]
Warm-up
Warm-up
2 ROUNDS
1:00 Bike
10 Groiners + Twist
10 PVC Pass Through
10 PVC Back Squat*
1:00 Bike
10 Groiners + Twist
10 PVC Pass Through
10 PVC Back Squat*
*Perform 8 PVC OHS in the 2nd Round
Weightlifting
Metcon (Weight)
ON A 12:00 RUNNING CLOCK…
Build to a Moderate-Heavy 5-Rep Overhead Squat
Build to a Moderate-Heavy 5-Rep Overhead Squat
*Bar Comes from the Ground or Rack.
(Score is Weight)
-No Additional Rest b/t Parts-
ON A 12:00 RUNNING CLOCK…
Build to a Moderate-Heavy 5-Rep Thruster
*Bar Comes from the Ground.
(Score is Weight)
Metcon
Metcon (Time)
3 ROUNDS FOR TIME
15/12 Cal Bike
10 Overhead Squats (95/65)|(65/45)
12 Thrusters
15/12 Cal Bike
10 Overhead Squats (95/65)|(65/45)
12 Thrusters
-Time Cap 10:00-
(Score is Time)