SCFit WOD, September 7, 2021
[WOD090721]
Warm-up
Warm-up
3 ROUNDS
1:00 Row*
6/6 DB Arnold Press
6/6 Single DB FR Reverse Lunges
1:00 Row*
6/6 DB Arnold Press
6/6 Single DB FR Reverse Lunges
*1st Round is legs only, 2nd Round is back and arms, 3rd round is full stroke
EXTENDED WARM-UP
2-3 SETS FOR QUALITY
10 Quality Strokes on Rower*
5 Tempo Strict Press or Strict HSPU**
10/10 Bodyweight Split Squats
-Rest 1:00 b/t Sets-
*Focus on perfect mechanics of Legs-Hips-Arms rowing
**Tempo is (30X1). For HSPU…add deficit or a vest for additional challenge.
(No Measure)
Metcon
Metcon (Time)
5 ROUNDS FOR TIME
500/400m Row
10 Shoulder to Overhead (135/95)|(95/65)
10 Back Rack Reverse Lunges
500/400m Row
10 Shoulder to Overhead (135/95)|(95/65)
10 Back Rack Reverse Lunges
(Score is Time)