SCFit WOD, January 24, 2022
[WOD012422]
Warm-up
Warm-up
1:00 Walking Lunges w/ Arm Crosses
1:00 Slow PVC Passes
1:00 Perfect Air Squat w/ Wide Grip Press at Bottom*
1:00 Slow PVC Passes
1:00 Perfect Air Squat w/ Wide Grip Press at Bottom*
*Squat down with PVC on shoulders, at the bottom of the squat…press the PVC to the OH position then pull back down, stand. Repeat for the rest of the minute.
-Quick Rest (grab/pick-up barbell)-
AMRAP x 3 MINUTES
10 Jumping Jacks
5 Behind Neck Wide Grip OH Press (w/ barbell)
10 Alt. Groiners
Weightlifting
Overhead Squat (6-6-6)
Metcon
Metcon (Time)
5 ROUNDS FOR TIME
6 Power Snatches (115/75)|(75/55)
8 Alt. Back Rack Lunges*
10 Overhead Squats
6 Power Snatches (115/75)|(75/55)
8 Alt. Back Rack Lunges*
10 Overhead Squats
*Each step = 1 Rep
(Score is Time)
3×6
Overhead Squat
*All working sets @ Mod-Heavy weight. If you have a 1RM OHS, this should be roughly 85%. Focus on perfect movement.
Week 4 of 8
(Score is Weight)