SCFit WOD, December 30, 2021
[WOD123021]
Warm-up
Warm-up
JUMP ROPE WARM-UP
30 Singles
10 Singles Right Leg
10 Singles Left Leg
20 Singles Alternating Legs
10 Single, Single, High Jump
20 High Jumps
10 Single, Single, Double
:30 Double Under Practice
30 Singles
10 Singles Right Leg
10 Singles Left Leg
20 Singles Alternating Legs
10 Single, Single, High Jump
20 High Jumps
10 Single, Single, Double
:30 Double Under Practice
Into…
2 ROUNDS
7 Slam Ball Deadlift
7 Slam Ball OH Press
5 Slam Ball Ground to OH
7 Scap Push-Ups
5 Knee Push-Ups
Weightlifting
Bench Press (12-10-8-6)
Metcon
Metcon (AMRAP – Rounds and Reps)
2 SETS
AMRAP x 8 MINUTES
10 Double Unders*
15 Slam Balls (20/10)
10 Hand Release Push-Ups
AMRAP x 8 MINUTES
10 Double Unders*
15 Slam Balls (20/10)
10 Hand Release Push-Ups
-Rest 2:00 b/t Sets-
*Double Unders increase by 10 reps every Round.
10-20-30-40 etc.
**Restart the second AMRAP at 10 Dubs.
(Score is Rounds + Reps)
Bench Press
*Start Moderate then build to Heavy.
(Score is Weight)