SCFit WOD, February 11, 2022
[WOD021122]
Warm-up
Warm-up
2 ROUNDS
10 Groiners
8 Scap Push-Ups
6 Push-Ups*
8/8 Split Squats**
10 Glute Bridges
10 Groiners
8 Scap Push-Ups
6 Push-Ups*
8/8 Split Squats**
10 Glute Bridges
*Round 1 perform close grip, Round 2 perform wide grip
**Round 2 perform Jumping Split Squats
Weightlifting
Bench Press (Weight)
Metcon
Metcon (Time)
FOR TIME
21-15-9-15-21
Alt. Jumping Lunges*
Hand Release Push-Ups
21-15-9-15-21
Alt. Jumping Lunges*
Hand Release Push-Ups
*L+R = 1-Rep
(Score is Time)
COOL DOWN
2:00 Twisted Cross Pec Stretch (R)
2:00 Twisted Cross Pec Stretch (L)
1:00 Seal Pose
(No Measure)
ON A 25:00 RUNNING CLOCK…
1.) Build to a Heavy 5-Rep Bench Press
(Score is Weight)
-Rest Quickly Before Part 2-
2.) Max Bench Press (@ 75% of Part A)*
*Must be unbroken. Once the barbell is not moving, the set is complete.
(Score is Reps)