SCFit WOD, October 8, 2020
[WOD100820]
Warm-up
Warm-up
AMRAP x 7 MINUTES
10 Burpee + Extra Push-Up
10 Sumo Good Mornings*
10 Hollow Rocks
10 Supermans
10 Burpee + Extra Push-Up
10 Sumo Good Mornings*
10 Hollow Rocks
10 Supermans
*Option to add DB after 2nd round
Metcon
Metcon (Weight)
4 SETS FOR QUALITY
8 Tempo DB Sumo RDL (3131) (50/35)|(35/25)
24 Alt. Bent Over DB See-Saw Rows
48 DB Hollow Flutter Kicks
1:00 Superman Hold
8 Tempo DB Sumo RDL (3131) (50/35)|(35/25)
24 Alt. Bent Over DB See-Saw Rows
48 DB Hollow Flutter Kicks
1:00 Superman Hold
-1:00 Rest b/t Sets-
(Score is Weight)
FINISHER
FOR QUALITY
21-15-9-15-21
Single DB Curls*
DB Glute Bridges**
*Hold both heads of a single DB, one head in each hand.
**DB rests across the hips.
(No Measure)