SCFit WOD, December 31, 2024
SCFit – Tue, Dec 31
Suggested Warm-Up
Warm-Up
2 ROUNDS
8 Alt. 90-90 Hip Rotations
4/4 Moose Antlers
8 Calf + Tib Raises
8 Scap Pull-Ups
Into…
2 ROUNDS
4 Air Squats + 4 Jump Squats
8 Empty Barbell Strict Presses
24 Single-Unders or Double-Unders
8 Kip Swings
Workout of the Week – Performance
HAPPY NEW YEARS (Time)
[Partner WOD]
31 Hang Power Clean (95/65)
31 Ab Mat Sit Up (20/14-Partner)
31 Pull Ups
31 Push Press (95/65)
31 whY Not Do Burpees
31 kNee Raises
310m Everybody Run
31 Wallballs (20/14 -Partner)
31 whY Not Do Wallwalks
310m Everybody Run
31 All Do Box Jumps (24/20)
31 Jump Rope DU (93 Singles – Partner)
31 OH Squats (95/65)
RX+ (135/95), Muscle Ups, Sync T2B
31 Hang Power Clean (95/65)
31 Ab Mat Sit Up (20/14-Partner)
31 Pull Ups
31 Push Press (95/65)
31 whY Not Do Burpees
31 kNee Raises
310m Everybody Run
31 Wallballs (20/14 -Partner)
31 whY Not Do Wallwalks
310m Everybody Run
31 All Do Box Jumps (24/20)
31 Jump Rope DU (93 Singles – Partner)
31 OH Squats (95/65)
RX+ (135/95), Muscle Ups, Sync T2B
Workout of the Week – Performance
HAPPY NEW YEAR (AMRAP – Rounds and Reps)
ON A 25:00 Running Clock…
2025m Row
With Remaining Time AMRAP Of…
20 Double Unders
2 Thrusters (135/95)(95/65)
5 Chest-to-Bar Pull-Ups
(Score is Rounds and Reps)
Workout of the Week – Fitness
Metcon (AMRAP – Rounds and Reps)
ON A 25:00 Running Clock…
2025m Row
With Remaining Time AMRAP Of…
20 Single Unders
2 Thrusters (95/65)
5 Pull-Ups
(Score is Rounds and Reps)
Team of 2 Option
Happy New Year (Distance)
ON A 25:00 Running Clock…
20 double unders/40 single unders
2 Thrusters (Athlete Choice)
5 Chest to Bars/Pullups/Ring Rows
While P1 completes one full round, P2 completes max meters on the rower. Once P1 is done, switch with P2