SCFit WOD, January 26, 2022
[WOD012622]
Warm-up
Warm-up
3 SETS (7:00 CAP)
1:00 Row
8 Bootstrappers
8 Deadbugs
8 Up-Downs
8/8 DB Arnold Press
1:00 Row
8 Bootstrappers
8 Deadbugs
8 Up-Downs
8/8 DB Arnold Press
Weightlifting
Metcon (Weight)
STRENGTH
ON A 15:00 RUNNING CLOCK…
Build to a Heavy 5-Rep Push or Split Jerk*
ON A 15:00 RUNNING CLOCK…
Build to a Heavy 5-Rep Push or Split Jerk*
*Option to use either or both Jerk Options within same set.
(Score is Weight)
Metcon
“PUSH. PULL.” (Time)
NCFIT BENCHMARK WORKOUT
"PUSH. PULL."
"PUSH. PULL."
FOR TIME*
3-6-9-12-9-6-3
Push Jerk (155/105)|(115/75)
*15/12 Cal Row After Every Set
(Score is Time)
OPTIONAL COOL DOWN
FOR RECOVERY
5:00 Nasal Breathing Row (EZ)*
*To be performed ASAP after completing the workout.
(No Measure)