SCFit WOD, July 31, 2021
[WOD073121]
Warm-up
Warm-up
TABATA (:20 on / :10 off) (8 Sets)
-Cal Bike
*Increasing efforts every round, start easy and finish with a sprint
-Cal Bike
*Increasing efforts every round, start easy and finish with a sprint
Immediately into…
3 Sets (Or 5min)
-10 Scap Pull-ups
-10 Straight Arm Banded Lat Pull Down
-10 Tuck-Ups
Metcon
Metcon (Time)
[Individual]
FOR TIME
10-20-30-40-50
-Cal Bike
20-15-10-15-20
-Knee To Elbow
*Scale Cals: 8-15-24-30-40
FOR TIME
10-20-30-40-50
-Cal Bike
20-15-10-15-20
-Knee To Elbow
*Scale Cals: 8-15-24-30-40
[Partner]
FOR TIME
20-40-60-80-100
-Cal Bike
40-30-20-30-40
-Knee To Elbow
*Scale Cals: 20-30-48-60-80
**Partner 1 works while P2 holds a single KB (35/26) any way below the shoulders and not resting on the body. Alternate as needed. KB never touches the ground. 10 Burpee penalty if the KB touches the ground, performed synchronized.