SCFit WOD, September 28, 2020
[WOD092820]
Warm-up
Warm-up
2 ROUNDS
8 Step-Ups
8 Single DB Bent Over Row
16 Lateral Hops over DB
8 Step-Ups
8 Single DB Bent Over Row
16 Lateral Hops over DB
2 ROUNDS
8 Lunges
8 Frog Jumps*
8 Cossack Squats
*Start in a high plank position, jump the feet to the outside of the hands, jump the feet back into the High Plank.
Strength/Skill
Metcon
Metcon (AMRAP – Reps)
4 SETS FOR REPS
1:20 – Double DB Sumo Power Clean (50/35)|(35/20)*
1:20 – Double DB Farmer Reverse Lunge*
1:20 – Up-Down + Side Shuffle**
1:20 – Double DB Sumo Power Clean (50/35)|(35/20)*
1:20 – Double DB Farmer Reverse Lunge*
1:20 – Up-Down + Side Shuffle**
*2 Burpees Every Time Athlete Breaks in Station 1 or 2
**1 Rep = 1 Up-Down + 3 Side Shuffles (L) + 3 Side Shuffles (R)
-Rest 1:00 b/t Sets-
(Score is Total Reps)
COOL DOWN
FOR QUALITY
1:00 Banded Hamstring Stretch (R)
1:00 Banded Hamstring Stretch (L)
5:00 Foam Roll Quads + IT Bands
(No Measure)
8/8 Slow Single DB Goblet Step-Ups/Downs
8/8 Supported Single Arm DB Row (20X1)
-Rest 1:00 b/t Sets-
(No Measure)