SCFit WOD, October 27, 2020
[WOD102720]
Warm-up
Warm-up
2 ROUNDS
:30 Banded Plank
10 Banded Pass Through
10 Banded Pull Aparts
:30 Banded Plank
10 Banded Pass Through
10 Banded Pull Aparts
Into…
2 ROUNDS
1:00 Bike*
5 SA DB Deadlift (R)
5 SA DB Press (R)
5 Knee Push-Ups
5 SA DB Deadlift (L)
5 SA DB Press (L)
Strength/Skill
Metcon
SKILL
3 SETS FOR QUALITY
:20 Ring Support Hold
:20 Bottom of Ring Dip Hold
3-5 Negative Ring Dips*
3 SETS FOR QUALITY
:20 Ring Support Hold
:20 Bottom of Ring Dip Hold
3-5 Negative Ring Dips*
*Jump to support, slow negative down.
(No Measure)
Metcon
Metcon (Time)
5 ROUNDS FOR TIME
15/12 Cal Bike
10 Strict Ring Dips or Box Dips
20 Alt. DB Hang Power Snatch (50/35)|(35/20)
15/12 Cal Bike
10 Strict Ring Dips or Box Dips
20 Alt. DB Hang Power Snatch (50/35)|(35/20)
(Score is Time)