SCFit WOD, March 7, 2022
[WOD030722]
Warm-up
Warm-up
EMOM x 8 MINUTES
MIN 1 – :45 Row @ Mod Pace
MIN 2 – 10 Cat Cows + 6/6 Moose Antlers
MIN 3- :45 Up-Down Over Bar*
MIN 4 – 10 Push-Up to Pike + 12 Shoulder Taps
MIN 1 – :45 Row @ Mod Pace
MIN 2 – 10 Cat Cows + 6/6 Moose Antlers
MIN 3- :45 Up-Down Over Bar*
MIN 4 – 10 Push-Up to Pike + 12 Shoulder Taps
* Second time through switch to Burpees Over Bar
Weightlifting
Push Jerk (5X2)
Metcon
Metcon (Distance)
ON A 15:00 RUNNING CLOCK…
50 Push Jerks (155/105)|(115/75)*
100 Burpees Over Bar*
Max Meters Row in time remaining…
50 Push Jerks (155/105)|(115/75)*
100 Burpees Over Bar*
Max Meters Row in time remaining…
*Partition the Push Jerks & Burpees in any reps or order to complete all 150 reps.
(Score is Meters)
5×2
Push Jerk*
*All Sets should be Heavy. Bar comes from the rack
(Score is Weight)
*Supplemental strength for Oly Cycle. Option to build if perfect mechanics are maintained.
Week 2 of 8