SCFit WOD, October 7, 2020
[WOD100720]
Warm-up
Warm-up
3 ROUNDS
10 Alt. Samson Lunges
12 Alt. Groiners
:20 Overhead Plate Hold
10 Alt. Samson Lunges
12 Alt. Groiners
:20 Overhead Plate Hold
Into…
3 ROUNDS
8/8 Tempo Split Squats
10 Plate OH Strict Press
12 Plate Sumo Deadlifts
100m Run (EZ→ Mod→ Hard)
Metcon
Metcon (AMRAP – Reps)
4 SETS
ON A 4:00 RUNNING CLOCK…
400m Run
20 Plate Ground to OH (45/35)|(35/25)
Max Overhead Plate Walking Lunges in Remaining Time
ON A 4:00 RUNNING CLOCK…
400m Run
20 Plate Ground to OH (45/35)|(35/25)
Max Overhead Plate Walking Lunges in Remaining Time
-No Additional Rest b/t Sets-
(Score is Total Reps)
POST-WORKOUT STRENGTH
4 SETS
1:00 Heavy Barbell Back Rack Hold (Athlete’s Choice)
OR…
4 SETS
1:00 Heavy Sled Push (Athlete’s Choice)
-Rest 1:00 b/t Sets-
(Score is Weight)