SCFit WOD, December 12, 2023
1 ROUND (MIN 0-4)
2:00 Bike
6 Cat/Cows
6 Elevated Calf Raises (pause in bottom of stretch)
6 Alt. 90-90 Hip Rotations
6 Bootstrappers
Into…
AMRAP x 4 MINUTES
6/4 Cal. Bike (increase pace every round)
4 Air Squats + 4 Jumping Squats
4 Burpees
Build to a 1-Rep Back Squat)
ON A 12:00 RUNNING CLOCK…*
150/125 Cal Bike
-Max Synchro Burpees in Time Remaining-
*P1 works on the Bike while P2 rests. Split Bike Cals as needed. Burpees are completed together.
(Score is Reps of Synchro Burpees)
ON A 12:00 RUNNING CLOCK…*
125/100 Cal Bike
-Max Synchro Burpees in Time Remaining-
*P1 works on the Bike while P2 rests. Split Bike Cals as needed. Burpees are completed together.
(Score is Reps of Synchro Burpees)
25/20 Cal Bike
15 Burpees
(Score is Rounds + Reps)
5/5 Single Leg Glute Bridge-Up
10 Glute Bridge-Ups w/:03 Pause at Top
10 Alt. 90-90 Hip Rotations
10 Cat/Cows
-Rest as Needed b/t Sets-
(No Measure)
(Score is Weight)
Week 5 of 5
Strength | Wave-Loading Cycle