SCFit WOD, December 10, 2022

SCFit – Sat, Dec 10Warm-up2 ROUNDS5/5 WB Around the Worlds10 Air Squats10 Piked Shoulder Taps8 Clean Deadlift + Upright RowsINTO..1 ROUNDS8 Alt. WB Around the Worlds8 WB Thrusters8 Push-Up to Pike12 Elbow PunchesMetconHolleyman (Time)30 Rounds for time of: 5...

SCFit WOD, December 9, 2022

SCFit – Fri, Dec 9Warm-upEMOM x 5 MINUTES (:40 ON/ :20 OFF)MIN 1 – Legs Only Rowing*MIN 2 – Legs + Body RowingMIN 3 – Full Slide Rowing (20-24 SPM)MIN 4 – Full Slide Rowing (22-26 SPM)MIN 5 – Full Slide Rowing (24-28 SPM)*Start at...

SCFit WOD, December 8, 2022

SCFit – Thu, Dec 8Warm-up3 ROUNDS10/10 Single Leg Bunny Hops → 30 Single Unders → 30 Double Unders*10 PVC RDL10 PVC Upright Row10 PVC Muscle Snatch10 PVC BTN Push Press10 PVC OHS*In round 2, complete 30 Single Unders. In round 3, complete 30 Double...

SCFit WOD, December 7, 2022

SCFit – Wed, Dec 7Warm-up3 ROUNDS10 Tempo Ring Rows → Ring Rows → 3-5 Wide Grip Pull-Ups*10 Banded Upright Rows → Band Pull-Aparts → Kneeling Banded Pull-Downs:45 EZ Cardio of Choice*Can be banded.SKILLEMOM x 12 MINUTESMIN 1 – 7-10 Wide Grip Pull-UpsMIN 2...

SCFit WOD, December 6, 2022

SCFit – Tue, Dec 6Warm-upEMOM x 7 MINUTES (:40 ON / :20 OFF)MIN 1 – EZ BikeMIN 2- Good MorningsMIN 3 – Bird DogsMIN 4 – MOD BikeMIN 5 – Barbell RDLMIN 6 – Hollow RocksMIN 7 – HARD BikeWeightliftingDeadlift...