SCFit WOD, October 1, 2020
[WOD100120]
Warm-up
Warm-up
3 ROUNDS
10/8 Cal Row (EZ)
10 KB Deadlift
10 Scap Push-Ups
10/8 Cal Row (EZ)
10 KB Deadlift
10 Scap Push-Ups
Into…
3 ROUNDS
10/8 Cal Row (Mod)
10 KBS
10 Push-Ups
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 5 MINUTES
20 Russian KBS (70/53)|(53/35)
20/15 Cal Row
20 Russian KBS (70/53)|(53/35)
20/15 Cal Row
-Rest 1:30-
AMRAP x 4 MINUTES
16 Russian KBS (70/53)|(53/35)
16/12 Cal Row
-Rest 1:00-
AMRAP x 3 MINUTES
12 Russian KBS (70/53)|(53/35)
12/10 Cal Row
-Rest :30-
AMRAP x 2 MINUTES
8 Russian KBS (70/53)|(53/35)
8/6 Cal Row
(Score is Rounds + Reps)
POST-WORKOUT STRENGTH
5×5
Bench Press*
*Weight stays moderate-heavy across all sets.
(Score is Weight)