SCFit WOD, October 21, 2020
[WOD102120]
Warm-up
Warm-up
3 ROUNDS
10/10 Moose Antlers
10 Hollow Rocks
10 Supermans
10/10 Moose Antlers
10 Hollow Rocks
10 Supermans
Into…
3 ROUNDS
10 Scap Pull-Ups
10 Scap Push-Ups
10 Empty Barbell Good Mornings
10 Alt. Elbow Punches
Strength/Skill
Metcon
EMOM x 10 MINUTES
MIn 1 – 2 Ring Pull-Ups + 2 Kip Swings + 2 Hips to Ring
Min 2 – 3 Power Cleans (Building from Moderate to Moderate-Heavy)
MIn 1 – 2 Ring Pull-Ups + 2 Kip Swings + 2 Hips to Ring
Min 2 – 3 Power Cleans (Building from Moderate to Moderate-Heavy)
(No Measure)
“UPPERCUT” (AMRAP – Rounds and Reps)
"UPPERCUT"
ON A 12:00 RUNNING CLOCK…
20 Ring Muscle-Ups*
Then in the remaining time…
2 ROUNDS
7 Power Cleans (135/95)|(95/65)
7 Lateral Burpees Over Bar
into…
2 ROUNDS
5 Power Cleans (155/105)|(115/75)
7 Lateral Burpees Over Bar
into…
AMRAP in remaining time of…
3 Power Cleans (185/125)|(135/95)
7 Lateral Burpees Over Bar
*3:00 Hard Cap on MU
(Score is Rounds + Reps)