SCFit WOD, January 11, 2021
[WOD011121]
Warm-up
Warm-up
1 ROUND
20 Single Unders
10 Right Leg SU
10 Left Leg SU
20 Alternating Legs SU
10 Left/Right Hop SU
10 Forward/Back Hop SU
:20 Single + Single + High Jump
10 Single Tap Penguin Hop
10 Double Tap Penguin Hop
:20 Single + Single + Double
:20 Double Under Practice*
20 Single Unders
10 Right Leg SU
10 Left Leg SU
20 Alternating Legs SU
10 Left/Right Hop SU
10 Forward/Back Hop SU
:20 Single + Single + High Jump
10 Single Tap Penguin Hop
10 Double Tap Penguin Hop
:20 Single + Single + Double
:20 Double Under Practice*
Into…
2 ROUNDS
10 BB Good Morning
20 Shoulder Taps
5/5 SA DB Bent Over Row
*Perform another set of Single+Single+Double. Or perform Single+Double. Or perform just Doubles.
Strength/Skill
Metcon (Weight)
E2MOM x 14 MINUTES
5 TNG Deadlifts
Immediately into…
:30 Max Double Unders
5 TNG Deadlifts
Immediately into…
:30 Max Double Unders
*Build from Moderate to Heavy.
(Score is Weight)
Metcon
Metcon (Time)
3 ROUNDS FOR TIME
6 Deadlifts (315/225)|(225/155)
12 Single DB No Push-Up Renegade Row (50/35)
72 Double Unders
6 Deadlifts (315/225)|(225/155)
12 Single DB No Push-Up Renegade Row (50/35)
72 Double Unders
(Score is Time)