SCFit WOD, January 10, 2022
[WOD011022]
Warm-up
Warm-up
3 SETS (8:00 CAP)
200m Run
8 Up-Downs
8 Scap Pull-Ups
4/4 Ring Rows
4 Lunge + Lunge + Air Squat
200m Run
8 Up-Downs
8 Scap Pull-Ups
4/4 Ring Rows
4 Lunge + Lunge + Air Squat
Weightlifting
Thruster (3-3-3-3-3)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
100m Run
3 Thrusters (135/95)|(95/65)*
3 Burpee Bar Muscle-Ups
100m Run
3 Thrusters (135/95)|(95/65)*
3 Burpee Bar Muscle-Ups
*Every round, Thruster reps increase by 1. For example, 3-4-5-6-etc. BMU stay at 3.
(Score is Rounds + Reps)
BMU Option 1: Burpee Jumping Bar Muscle-Up
BMU Option 2: Burpee Jumping Pull-Up or Chest to Bar Pull-Up
ON A 15:00 RUNNING CLOCK…
Build to a Heavy 3-Rep Thruster
(Score is Weight)