SCFit WOD, December 22, 2021
[WOD122221]
Warm-up
Warm-up
3 ROUNDS
:30 Row*
10 Jumping Groiners
10 Supermans
7 Goblet Kang Squat**
:30 Row*
10 Jumping Groiners
10 Supermans
7 Goblet Kang Squat**
*Increase pace each Round (EZ → Mod → Hard)
**Round 2 perform 7 KB Swings; Round 3 perform 7 Goblet Squats
Weightlifting
Metcon (Weight)
STRENGTH
6-6-6-6
Tempo Back Squat (2121) @ Heavy
6-6-6-6
Tempo Back Squat (2121) @ Heavy
-Rest as Needed b/t Sets-
(Score is Weight)
Metcon
Metcon (Time)
FOR TIME
9-15-21-27-21-15-9*
Cal Row
KB Goblet Squats (70/53)|(53/35)
9-15-21-27-21-15-9*
Cal Row
KB Goblet Squats (70/53)|(53/35)
*Alt. Calories: 7-12-15-21-15-12-7
(Score is Time)