SCFit WOD, January 19, 2022

BySoldierCityFitness

[WOD011922]

Warm-up
Warm-up
2 ROUNDS
20 Mountain Climbers
10 PVC Pass Through
10 Jumping Squats

1-2 ROUNDS
10 Up-Downs
5 PVC Wide Push Press (Behind Neck)
5 PVC OHS

Weightlifting
Overhead Squat (3-3-3-3)
STRENGTH
4×3
Overhead Squat

*All working sets @ Heavy weight. If you have a 1RM OHS, this should be roughly 90+%. Focus on perfect movement.

Week 3 of 8

(Score is Weight)

Metcon
Metcon (Time)
3 ROUNDS FOR TIME
15 Bar Facing Up-Downs
5 Hang Squat Snatch (135/95)|(95/65)

(Score is Time)

KG BB: (60/42.5)|(42.5/30)
OPTIONAL FINISHER
3 ROUNDS FOR TIME
50 Air Squats
15 Hand Release Push-Ups

(Score is Time)