SCFit WOD, March 24, 2023 - Soldier City Fitness

SCFit – Fri, Mar 24

Warm-up

2 ROUNDS
10 Groiners + Twist
5 Push-Up to Pike
5 Air Squats
5 Ring Rows
Into…
2 ROUNDS
10 Elbow Punches
5 BB Push Press
5 BB Front Squats
10 Hollow Rocks >Arch Rocks

Skill

SKILL (PERFORMANCE)
1.) 2 SETS
3-5 Scap Depressions + Retractions
-Into3-5 Beat Kip Swings*
-Rest As Needed b/t Sets-
*:01 Pause in Hollow + :01 Pause in
Superman.
(No Measure)
2.) 2 SETS
3x 2-for-1 Pause Pull-Ups*
-Rest As Needed b/t Sets-
*1 Rep= 1 Kip Swing + 1 Pull-Up w/ :01
Pause w/ chin over bar + 1 Kip Swing.
(No Measure)
3.) 2 SETS
3-5 Kipping Pull-Ups
-Rest As Needed b/t Sets-

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

PARTNER FINISHER (ALL)
FOR QUALITY*
100 Empty Barbell Curls
100 Plate Front Raises
200 Plate Hollow Body Flutter Kicks
*P1 works while P2 completes a static Hold. Split work as needed.
Static Holds: Curls = Overhead Plate Hold, Front Raises = Plate Gun Hold, Flutter
Kicks = Plank Hold.
(No Measure)