Congrats to Reahana and Brennan for taking 7th place at the Apollo Games on Saturday! They took 2nd place in the shuttle run, and top 10 on wod 2 and 4! Way to represent SCCF!
Work Out of the Day
…
Make Up a Workout You Missed This Week
or
SCCF Comp Training –
1) 3 rounds for max reps of:
1min D-Ball Shoulder, 150/90lb
1min Burpee Box jump over, 20″
1min 6ft Sled Push, 145/100lb
1min rest
*10sec rest between stations
***Score total reps per round
2a) 5 x 1 3 position clean + 1 Jerk (floor, knee, high hang)
2b) 1 strict muscle up + 1 kipping muscle up + 1 ring dip
*each set increase each movement by 1 rep if possible
3) For time:
30 thrusters, 95/65lb
10 pullups
10 kb swings, 53/35lb
3 rope climbs, 20′
20 thrusters, 95/65lb
20 pullups
20 kb swings, 53/35lb
2 rope climbs, 20′
10 thrusters, 95/65lb
30 pullups
30 kb swings, 53/35lb
1 rope climb, 20′
4) 4 x 3 front squats + 6 back squats+ 9 deadlifts (use same weight as heaviest from #2 for all sets.)
*no rest between movements