SCFit WOD, September 22, 2021
[WOD092221]
Warm-up
Warm-up
4 SETS (8:00 CAP)
1:00 Row
10 Samson Lunges
8 Alt. Groiners
8 KB Deadlifts *
10/10 Single Leg Glute Bridge-Ups
1:00 Row
10 Samson Lunges
8 Alt. Groiners
8 KB Deadlifts *
10/10 Single Leg Glute Bridge-Ups
* KB Deadlifts Switch to Russian KB Swings for Sets 3/4
SKILL
3 SETS FOR QUALITY
10 Alt. Tempo Pistol Squats (2020)*
1:00 Row (EZ)
*Use a post or upright if needed to control the descent and ascent.
-Rest 1:00 b/t Sets-
(No Measure)
Metcon
Metcon (AMRAP – Reps)
ON A 4:00 RUNNING CLOCK x 4 SETS
25 Russian KB Swings (70/53)|(53/35)
25/20 Cal Row
Max Air Squats or Alt. Pistol Squats in time remaining…
25 Russian KB Swings (70/53)|(53/35)
25/20 Cal Row
Max Air Squats or Alt. Pistol Squats in time remaining…
-Rest :30 b/t Sets-
(Score is Reps)