SCFit WOD, March 21, 2022
[WOD032122]
Warm-up
Warm-up
2 Sets (10:00 Cap)
1:00 Row @ Mod Pace
10 Push-Up to Pike
10 Cat Cows
10 Moose Antlers
10 Alt. V-Ups
1:00 Row @ Mod Pace
10 Push-Up to Pike
10 Cat Cows
10 Moose Antlers
10 Alt. V-Ups
2 Sets
1:00 Row @ Hard Pace
8 Up-Downs
8 Glute Bridge-Ups
8 V-Ups
8 Barbell Strict Press
Weightlifting
Push Jerk (1-1-1-1-1)
Split Jerk (1-1-1-1-1)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES
500/400m Row
10 Hand Release Push-Ups*
7 Jerks (135/95)|(95/65)**
500/400m Row
10 Hand Release Push-Ups*
7 Jerks (135/95)|(95/65)**
*Increase by 5-Reps Every Round
**Option for Push or Split
(Score is Rounds + Reps)
ON A 15:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Push or Split Jerk
Week 4 of 8
(Score is Weight)