SCFit WOD, February 25, 2021
[WOD022521]
Warm-up
Warm-up
AMRAP x 5 MINUTES
10 Band Pull Aparts
10 Scap Pull-Ups
5 Inch-Worms + Push-Up
100m Run
10 Band Pull Aparts
10 Scap Pull-Ups
5 Inch-Worms + Push-Up
100m Run
SKILL
4 SETS FOR QUALITY
10 Hollow Rocks
5 Perfect Strict Pull-Ups*
5-10 Kipping or Butterfly Pull-Ups
*Drop down from the bar and rest between Strict and Dynamic Pull-Ups
(No Measure)
Metcon
Metcon (AMRAP – Rounds and Reps)
2 SETS*
AMRAP x 5 MINUTES
100m Run
10 Pull-Ups
100m Run
5 Bar Muscle-Ups
AMRAP x 5 MINUTES
100m Run
10 Pull-Ups
100m Run
5 Bar Muscle-Ups
-Rest 1:00-
AMRAP x 5 MINUTES
200m Run
15 Burpees
-Rest 2:00 b/t Sets-
*Each set consists of 11:00 worth of work: both AMRAPS and the 1:00 rest.
(Score is Rounds + Reps)
BMU Option 1: Jumping Bar Muscle-Ups
BMU Option 2: Burpee Pull-Ups