SCFit WOD, November 6, 2020
[WOD110620]
Warm-up
Warm-up
AMRAP x 5 MINUTES
5/5 KB Strict Press
5/5 KB Bent Over Row
5/5 KB Deadlift
10 Scap Pull-Ups
5/5 KB Strict Press
5/5 KB Bent Over Row
5/5 KB Deadlift
10 Scap Pull-Ups
Weightlifting
Metcon (Weight)
3 SETS FOR QUALITY
4/4 DB or KB Turkish Get-Ups (Athlete Choice)*
2-6 Strict Tempo Pull-Ups (2121)**
4/4 DB or KB Turkish Get-Ups (Athlete Choice)*
2-6 Strict Tempo Pull-Ups (2121)**
*Stand-up portion only
**Chest 2 Bar Optional
-Rest 1:00 b/t Sets-
(Score is Weight)
Metcon
Metcon (AMRAP – Reps)
5 SETS
ON A 3:00 RUNNING CLOCK…
15 Chest to Bar Pull-Ups
20 Russian KB Swings
Max Reps Goblet Squats (70/53)|(53/35)
ON A 3:00 RUNNING CLOCK…
15 Chest to Bar Pull-Ups
20 Russian KB Swings
Max Reps Goblet Squats (70/53)|(53/35)
-Rest 1:00 b/t Sets-
(Score is Total Reps)
COOL DOWN
FOR RECOVERY
5:00 Foam Roll Upper Back + Lats
(No Measure)