SCFit WOD, February 8, 2021
[WOD020821]
Warm-up
Warm-up
3 ROUNDS
10 Scap Push-ups
5 Push-Up to Pike
10 Scap Pull-Ups
5 Broad Jumps
10 Scap Push-ups
5 Push-Up to Pike
10 Scap Pull-Ups
5 Broad Jumps
EXTENDED WARM-UP
3 SETS FOR QUALITY
:30 Bar Hang
:30 Handstand Hold
10 Kip Swings
3-5 HSPU Negatives*
*Reset between reps. No Push-Up on HSPU.
(No Measure)
Metcon
Metcon (AMRAP – Rounds and Reps)
WORKOUT
AMRAP x 8 MINUTES
8 Toes to Bar
8 Handstand Push-Ups
8 DB Power Cleans (50/35)|(35/20)
AMRAP x 8 MINUTES
8 Toes to Bar
8 Handstand Push-Ups
8 DB Power Cleans (50/35)|(35/20)
-Rest 1:00-
AMRAP x 6 MINUTES
6 Toes to Bar
6 Handstand Push-Ups
8 DB Power Cleans (50/35)|(35/20)
-Rest 1:00-
AMRAP x 4 MINUTES
4 Toes to Bar
4 Handstand Push-Ups
8 DB Power Cleans (50/35)|(35/20)
(Score is Rounds + Reps)
HSPU Option 1: Box Pike Push-Ups
HSPU Option 2: DB Strict Press