SCFit WOD, December 20, 2021
[WOD122021]
Warm-up
Warm-up
AMRAP x 7min
-100m Run
-12 Deadbugs
-12 Bird Dogs
-35 Single Unders
-100m Run
-12 Deadbugs
-12 Bird Dogs
-35 Single Unders
At 3:30 Mark Switch to
-100m Run
-10 Alt. V-Ups
-12 Ankle Roll Outs
-30 Double Unders
Metcon
Rannie (Time)
FOR TIME
50-40-30-20-10*
Double Unders
Sit-ups
50-40-30-20-10*
Double Unders
Sit-ups
*400m Run After Each Full Round
Weightlifting
Post Workout Strength (Weight)
3-4 Sets For Quality
-15 DB Glute Bridge Floor Press (Athlete Choice, Heavy)
-15 Slow DB Glute Bridge-Up
-15 DB Glute Bridge Floor Press (Athlete Choice, Heavy)
-15 Slow DB Glute Bridge-Up
-Rest 1min between sets