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
April 24, 2020 EQUIPMENT VERSION Strength: Alternating Tabata: 8 x :20/:10 Odd: Banded Pull aparts Even: Banded Hollow Rocks *If you don’t have a band, use a small set of weights, water bottles, canned goods, or other smaller objects and complete the same motion for the Pull Aparts and the Hollow Rocks. Metcon: (For time)...Read More
April 23, 2020 EQUIPMENT VERSION Metcon: 5 Rounds of: 1:00 Max Heavy Power Cleans* 1:00 Rest 1:00 Max Pistol Squats 1:00 Rest 1:00 Max 10m Shuttle Sprints 1:00 Rest *If using a Barbell, use around 75-80% of 1-Rep Power Clean. No Barbell, find a Heavy Odd Object. Accessory Work: 4 Rounds of: 1:00 Banded March/Step...Read More
April 22, 2020 EQUIPMENT VERSION Strength: Gymnastics 4-5 sets of: 30ft Handstand Walk or 3 Wall Walks :30 Handstand Hold or :30 Pike/Inverted Hold 8-10 Handstand Push ups or 8-10 Pike/Inverted Push ups *Rest as needed between sets. Metcon: 4 Rounds for Quality: 1:00 Overhead Squat Hold (PVC or Barbell) 12 Squat Jumps for Max...Read More
April 21, 2020 EQUIPMENT VERSION Metcon: 18:00 AMRAP 60 Double Unders 30 Dumbbell Reverse Lunges* 15 Reverse Burpees (https://www.youtube.com/watch?v=tMLejzMquzY) *Dumbbell can be held in the Front Rack or on the Shoulder. Core/Midline: 3-4 Rounds of: 10 Hollow Rocks w/ Plates or other object 10 Scissor Toe Touches (5/5) :10 Arch Hold *Try to complete all...Read More
