SCFit WOD, October 31, 2020
WOD103120
Warm-up
Warm-up
8 Min AMRAP
-200m Run
-10 PVC Pass Throughs
-10 PVC Good Mornings
-10 Alt Groiners
-10 Boot Strappers
-200m Run
-10 PVC Pass Throughs
-10 PVC Good Mornings
-10 Alt Groiners
-10 Boot Strappers
Metcon
Trick Or Treat (Time)
Partner WOD [13 Rounds: Each Bucket = 1 Round]
-10 Reps
-31 Reps
-20 Reps
-20 Reps/Cals
-10 Reps
-31 Reps
-20 Reps
-20 Reps/Cals
-Partner A Runs 50m to Bucket And Picks Exercise Out of Bucket
-Partner A Runs 50m Back to Partner B
-Partner A and B Split Reps As Needed
-Partner B Runs to Next Bucket…
*Final Bucket Is A Cardio Bucket, Both Partners Must Perform All Reps, Not Split
Equipment Needed:
-Bar (135/95 | 95/65)
-Jump Rope
-Wallball (20/14)
-KB (53/35)
-Box (24/20)
-10
—Clean & Jerk
—Push Press
—Rope Climb
—Snatches
—Bear Complex
-31
—Double Unders
—KB Swing (American)
—V-Ups
—Wallballs
—Box Jumps
-20
—Pull-Ups/MU
—HSPU
—Front Squat
—Dead Lift
—KB Snatch
-20
—Row
—Bike
—Run (300m)