SCFit WOD, February 7, 2022
[WOD020722]
Warm-up
Warm-up
1 ROUND
50 Singles
10 Scap Push-ups
10 Scap Pull-ups
50 Singles
50 Singles
10 Scap Push-ups
10 Scap Pull-ups
50 Singles
Into…
2 ROUNDS
20 Hollow Rocks
10/10 Marching Glute Bridges
10 Windshield Wipers
Into…
1 ROUNDS
15 Supinated Band Pull-Aparts
10 Pass-throughs
*Optional Cooldown (Post Workout Recovery)
5:00 Foam Roll Lats + Calves
SKILL
ON A 10:00 RUNNING CLOCK…
Practice Ring Muscle-Ups + Strict RMU Transitions
*Drill Suggestions…
False Grip Ring Row
False Grip Kipping
Jumping False Grip Transition
Kipping Hips to Ring
(No Measure)
Metcon
“ANNIE-UP” (Time)
"ANNIE-UP"
FOR TIME
50-40-30-20-10
Double Unders
2-4-6-8-10
Ring Muscle-Ups
50-40-30-20-10
Sit-Ups
(Score is Time
RMU Option 2: Burpee Pull-Ups