SCFit WOD, January 18, 2021
[WOD011821]
Warm-up
Warm-up
3:00 Bike*
Into…
2 ROUNDS
10 Reverse Lunges
7/7 DB Russian Swing
5/5 DB Upright Row
Into…
2 ROUNDS
10 Jumping Lunges
7/7 DB Hang Power Clean
5/5 DB Overhead Press From Split**
*Increase pace each minute: start easy, increase to moderate, then moderate-hard.
**In a split stance position, press from shoulder to OH.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 MINUTES
8 Alt. DB Hang Split Snatch (50/35)|(35/20)
12 Sit-Ups
8 Alt. DB Hang Split Snatch (50/35)|(35/20)
12 Sit-Ups
-Rest 1:00-
AMRAP x 3 MINUTES
Max Cal Bike
(Score is Rounds + Reps)
FINISHER
3 SETS FOR QUALITY*
:30 Hollow Body Flutter Kicks
:30 Superman Hold
12/12 Slow Single DB Supported Row (Athlete Choice)
*No Rest b/t Flutter Kicks and Superman Hold.
-Rest 1:30 b/t Sets-
(No Measure)