April 30, 2020 EQUIPMENT VERSION Metcon: “Quarantine Re-Test Day” 2:00 of Max Air Squats Rest 1:00 2:00 of Max Kettlebell Swings (DB or Plate G2OH) Rest 1:00 2:00 of Abmat Sit ups Rest 1:00 2:00 of Max Weighted Step ups (vest, plate, odd object) Rest 1:00 2:00 Max Burpees Rest 1:00 2:00 Max Double Unders...Read More
April 29, 2020 EQUIPMENT VERSION Strength: Posterior Chain 4-5 sets of: 10 Romanian Deadlifts 10 Single Leg Weighted Step ups – Right 10 Single Leg Weighted Step ups – Left *Rest as needed between sets. Metcon: (For time) 42 Jumping Lunges 9 Burpees 30 Jumping Lunges 15 Burpees 18 Jumping Lunges 21 Burpees Rest 2:00...Read More
April 28, 2020 EQUIPMENT VERSION Metcon: 0:00 – 8:00 5 Rounds of “Cindy” 50 Alternating Single Arm Dumbbell Power Cleans 8:00 – 16:00 4 Rounds of “Cindy” 40 Dumbbell Goblet Squats 16:00 – 24:00 3 Rounds of “Cindy” 30 Alternating Single Arm Dumbbell Squat Clean Thrusters 1 Round of “Cindy” = 5 Pull ups +...Read More
April 27, 2020 EQUIPMENT VERSION Strength: Snatch Complex 5 sets of: 3 Dumbbell Snatches – Right Arm 3 Dumbbell Overhead Squats – Right Arm 3 Dumbbell Snatches – Left Arm 3 Dumbbell Overhead Squats – Left Arm *If using a Barbell, complete 5 x 3 of: 3 Snatches + 3 Overhead Squats. Metcon: (For time)...Read More
April 25, 2020 Join us for a Zoom WOD at 10:00am. Link and Password on the SCCF Underground Facebook Page. EQUIPMENT VERSION “Body Pump” 3 Rounds of: :30 Banded Bent Over Row :30 Hand-Release Push ups :30 Dumbbell Deadlifts :30 Push ups Rest 1:00 between rounds. Metcon: Every 3:00 x 7 Rounds: 12 Alternating Dumbbell...Read More
