SCFit WOD, October 15, 2022

BySoldierCityFitness

SCFit – Sat, Oct 15

Warm-up
<p>3 ROUNDS</p><p>Jumping Drills*</p><p>10 DBL DB Curl to Arnold Press&nbsp;</p><p>20 Shoulder Taps</p><p>10 Up-Downs</p><p>10/10 DB Staggered Stance DL</p><p> </p><p>*ROUND 1 – 10 Double Leg Hop + 10 Right Leg Hop + 10 Single Leg Hop</p><p>ROUND 2 – 10/10 Single Leg Forward and Back Hop + 10/10 Single Leg Left + Right Hop</p><p>ROUND 3 – :30 Single Unders</p>

Metcon
Metcon (AMRAP – Rounds and Reps)
<p>PARTNER WORKOUT OPTION</p><p>IN TEAMS OF 2…</p><p> </p><p>AMRAP x 10 MINUTES*</p><p>30 Double Unders</p><p>10 Hand Release Push-Ups</p><p>2 Alt. DB Burpees</p><p> </p><p>-Rest 1:00-</p><p> </p><p>AMRAP x 8 MINUTES*</p><p>20 Double Unders</p><p>8 Hand Release Push-Ups</p><p>2 Alt. DB Burpees</p><p> </p><p>-Rest 1:00-</p><p> </p><p>AMRAP x 6 MINUTES*</p><p>10 Double Unders</p><p>6 Hand Release Push-Ups</p><p>2 Alt. DB Burpees</p><p> </p><p>*P1 completes a full round while P2 completes Max Sit-Ups. Once P1 completes a full round switch.</p><p> </p><p>(Score is Total Rounds + Reps)</p><p> </p><p> </p>
Metcon (AMRAP – Rounds and Reps)
<p>AMRAP x 10 MINUTES*</p><p>40 Double Unders</p><p>20 Sit-Ups</p><p>10 Hand Release Push-Ups</p><p>4 Alt. DB Burpees (35/20)|(20/15)</p><p> </p><p>-Rest 1:00-</p><p> </p><p>AMRAP x 8 MINUTES</p><p>30 Double Unders</p><p>15 Sit-Ups</p><p>8 Hand Release Push-Ups</p><p>4 Alt. DB Burpees</p><p> </p><p>-Rest 1:00-</p><p> </p><p>AMRAP x 6 MINUTES</p><p>20 Double Unders</p><p>10 Sit-Ups</p><p>6 Hand Release Push-Ups</p><p>4 Alt. DB Burpees</p><p> </p><p>*Start from the beginning of each AMRAP.</p><p> </p><p>(Score is Total Rounds + Reps)</p>