SCFit WOD, February 13, 2021
[WOD021321]
Warm-up
Warm-up
ON A 10:00 RUNNING CLOCK…
2 SETS
:15 Lateral Leg Swings (R)
:15 Lateral Leg Swings (L)
:15 Butt Kickers
:15 High Knees
:15 Squat Jumps
:15 Tuck Jumps
2 SETS
:15 Lateral Leg Swings (R)
:15 Lateral Leg Swings (L)
:15 Butt Kickers
:15 High Knees
:15 Squat Jumps
:15 Tuck Jumps
-:30 Rest b/t Sets-
Into…
2 SETS
100m Jog
10 Med Ball Front Squats (Athlete Choice)
5 Box Jumps (Athlete Choice)
-:30 Rest b/t Sets-
Metcon
Metcon (Time)
BENCHMARK WORKOUT
"GALENTINES"
"GALENTINES"
FOR TIME*
50-40-30-20-10*
Double Unders
Sit-Ups
*After each ODD round of "ANNIE" 50/30/10, complete 1 round of "KELLY". No additional work in the EVEN rounds.
1 Round of KELLY…
400m Run
30 Box Jumps (24/20)
30 Wall Balls (20/14)|(14/10)
(Score is Time)
PARTNER WORKOUT OPTION
IN TEAMS OF 2…
4 ROUNDS FOR TIME
60 Double Unders
60 Sit-Ups
400m Team Run
60 Box Jumps (24/20)
60 Wall Balls (20/14)|(14/10)
*P1 works while P2 rests. Split work evenly as needed. Run together.
(Score is Time)