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SCFit WOD, September 29, 2022

Sep 29, 2022

[WOD092922]

Warm-up
Warm-up
EMOM x 8 MINUTES
MIN 1 – :45 Bike @ Mod Pace
MIN 2 – 5/5 SA Ring Row + Max Scap Pull-Up
MIN 3 – 10 Step-Ups+ Max Groiners
MIN 4 – 30 Big Jump Single Unders + Max Calf or Tib Raises

Metcon
Metcon (AMRAP – Rounds and Reps)
ON A 25:00 RUNNING CLOCK…
100/75 Cal Bike

Immediately Into…

AMRAP in Remaining Time Of…
6 Strict Pull-Ups
12 Alt. DB Farmer Box Step-Ups (50/35)|(35/20)|(24/20)
18 Alt. No Push-Up Renegade Rows
32 Double Unders

(Score is Rounds + Reps)

OPTIONAL FINISHER
FOR RECOVERY
1:00 Wall Wrist Stretch
:45/:45 Slow Wrist Rotations (Palms Down)*
:45/:45 Forearm Smash

*Clockwise/ Counterclockwise.

(No Measure)

SCFit WOD, September 28, 2022

Sep 28, 2022

[WOD092822]

Warm-up
Warm-up
EMOM x 7 MINUTES
MIN 1 – 100m Run + Max Tuck Hold
MIN 2 – 12 Slow Scap Push-Ups + 12 Alt. Shoulder Taps
MIN 3 – 100m Run + Max Plank Hold
MIN 4 – 10 Strict Press + Max Up-Downs
MIN 5 – 100m Run + Max Hollow Hold
MIN 6 – 10 Push Press + Max Burpees
MIN 7 – 200m Run

Weightlifting
Metcon (Weight)
STRENGTH
EVERY 2:00 x 4 SETS*
2 Pausing Split Jerks**

-Rest As Needed b/t Sets-

*All working sets should be a Mod-Heavy weight.
**Pause for :02 in bottom of dip.

(Score is Weight)

Week 4 of 9

Metcon
Metcon (Time)
FOR TIME
10 Push Jerks (155/105)|(115/75)
30 Burpees
10 Push Jerks
600m Run
30 Burpees
10 Push Jerks
90 Sit-Ups
600m Run
30 Burpees
10 Push Jerks

(Score is Time)

SCFit WOD, September 27, 2022

Sep 27, 2022

[WOD092722]

Warm-up
Warm-up
ON A 5:00 CLOCK…
2-3 ROUNDS
5 Slow Scap Pull-Ups
6 Alt. Groiners
7 Cat Cows
8 Empty Barbell RDL

Then New 5:00 Clock…

AMRAP x 5 MINUTES
5 Kip Swings
6 Ring Rows
7 Empty Barbell Deadlifts
8 Russian KB Swings

Weightlifting
Metcon (Weight)
STRENGTH
4 SETS*
2 Pausing Clean Deadlifts**
+
1 Clean Pull

-Rest As Needed b/t Sets-

*All working sets should be Mod-Heavy…about 80-85% of 1RM Clean. Option to build if perfect mechanics are maintained.
**1 Rep= Pause 2" from floor, below the knee, above the knee, stand tall, and then lower the bar back to the floor to start next rep.

(Score is Weight)

Week 4 of 9

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 MINUTES*
1-2-3-and so on…
Bar Muscle-Ups
2-4-6-and so on…
Deadlifts (255/175)|(175/115)

*Complete 12 Russian KB Swings (53/35)|(35/26) after each full set.

(Score is Rounds + Reps)

BMU Option 1: Jumping BMU
BMU Option 2: Up-Down Chest to Bar Pull-Up

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