SCFit WOD, October 12, 2020
[WOD101220]
Warm-up
Warm-up
2 ROUNDS
10 Groiners
10 Air Squats
10 BB Elbow Punches
10 Groiners
10 Air Squats
10 BB Elbow Punches
Into…
2 ROUNDS
10 Alt V-Ups
5 BB Muscle Clean
5 BB Front Squats
Following the Warm-Up, go into your teaching of the Squat Clean and Tempo Front Squat!
EXTENDED WARM-UP
4 SETS
3 Tempo Front Squats (3030)*
*Weight stays light to moderate across all 4 Sets.
-Rest as Needed b/t Sets-
Metcon
Metcon (Time)
FOR TIME*
18-15-12
Front Squats (135/95)|(95/65)
25-25-25
Sit-Ups
18-15-12
Front Squats (135/95)|(95/65)
25-25-25
Sit-Ups
-Rest 2:00-
12-9-6
Front Squats (185/135)|(135/95)
25-25-25
Sit-Ups
-Rest 2:00-
2:00 Max Front Squats (135/95)|(95/65)
(Score is Time)**
*Bar comes from the ground. **Score is time including the first 2:00 rest. Subtract the reps completed as seconds from the time. Do not add in the second 2:00 rest.
COOL DOWN
FOR RECOVERY
5:00 Foam Roll Quads + IT Bands
(No Measure)