SCFit WOD, September 4, 2023
SCFit – Mon, Sep 4
Warm-up
Weightlifting
Thruster (ON A 12:00 RUNNING CLOCK…
Build to a Moderate-Heavy 3-Rep Thruster
(Score is Weight))
Build to a Moderate-Heavy 3-Rep Thruster
(Score is Weight))
Metcon
Kalsu (Time)
For Time:
100 Thrusters, 135# / 95#
100 Thrusters, 135# / 95#
*Perform 5 Burpees Every Minute on the Minute*
In honor of LT Robert James Kalsu (April 13, 1945 – July 21, 1970)
http://www.fitnesshq.com/kalsu-wod/
ON A 5:00 RUNNING CLOCK…
Empty Barbell Quad Smash or Foam Roll*
*Focus on Quads / Mid-Upper Back / Lats
(No Measure)
1 ROUND
10 Alt. 90-90 Hip Rotations
5/5 Half Kneeling Hip Openers*
5/5 Moose Antlers
5 Up Dog to Down Dog
*One knee on the ground w/the other knee up and foot planted pointed laterally.
Slowly rock towards the leg that is out to the side, keeping the heel down; then
rock back to neutral. Keep an upright torso.
Into….
2 ROUNDS
:20 Fast Air Squats + :40 Slow Air Squats
:20 PVC Strict Press + :40 Slow Strict Press (2nd round w/empty barbell)
:20 Push-Ups + :40 Plank Hold