SCFit WOD, September 2, 2024
SCFit – Mon, Sep 2
Suggested Warm-Up
Warm-Up
200m Run
Into…
2 ROUNDS
10 Air Squats
10 Scap Pull-Ups
10 Ring Row
5 Hang Power Clean
10 Elbow Punches
200m Run
Into…
1-2 ROUNDS
10 Jumping Air Squat
5 Pull-ups / Ring Rows
7 Power Cleans
Hero Workout – Performance
Hotshots 19 (Time)
6 Rounds for time of:
30 Squats
19 Power Cleans, 135# / 95#
7 Strict Pull-ups
400m Run
30 Squats
19 Power Cleans, 135# / 95#
7 Strict Pull-ups
400m Run
Hero Workout – Fitness
HOTSHOTS 19 (FITNESS) (Time)
6 ROUNDS FOR TIME
30 Air Squats
19 Power Cleans (95/65)
7 Ring Rows
400m Run
(Score is Time)
KG BB: (42.5/30)
Optional Cool Down – All
2-3 SETS FOR QUALITY
1:00/1:00 Empty Barbell Quad Smash
10 Alt. Wrist Push-Ups
10 SLOW Arm Haulers
-Rest as Needed b/t Sets-
(No Measure)
KG BB: (60/42.5)