SCFit WOD, April 1, 2023
ON AN 8:00 RUNNING CLOCK…
Max Meter Row
-Rest 2:00-
AMRAP X 8 MINUTES
10 Russian KB Swings (70/53)
10 KB Goblet Alt. Lunges
20 Sit-Ups
-Rest 2:00-
ON AN 8:00 RUNNING CLOCK…
Max Meter Row
(Score is Total Meters Rowed)
NOTE – Add 100m for every FULL ROUND of the AMRAP
completed. Only full rounds count. Ex: If you rowed 2000m
and completed 5 rounds, your score would be 2500
PARTNER WORKOUT OPTION (ALL)
IN TEAMS OF 2…
ON AN 10:00 RUNNING CLOCK…*
Max Meter Row
-Immediately Into-
AMRAP x 10 MINUTES**
10 Russian KB Swings (70/53)
10 KB Goblet Alt. Lunges
-Immediately Into-
ON AN 10:00 RUNNING CLOCK…*
Max Meter Row
*P1 works while P2 rests. Split the rowing work as needed.
**P1 completes one full round of the AMRAP while P1
completes 15 Sit-Ups (rest remaining time). Once a full
round is completed P1 & P2 switch.
(Score is Total Meters Rowed)
NOTE – Add 100m for every FULL ROUND of the AMRAP
completed. Only full rounds count. Ex: If you rowed 2000m
and completed 5 rounds, your score would be 2500
ON AN 8:00 RUNNING CLOCK.
3 ROUNDS
5 KB Deadlift
5/5 Single Arm Russian KB Swings
5 Russian KB Swings
to Waist _ 5 Russian KB Swings
10 Bent Leg Sit-Ups – 10 Straight Leg Situps – 10 Sit-ups
10 Alt. Bird Dogs – 10 Alt. Deadbugs – 5/5 Side Lying Open
Book Stretch
Then Into..
AMRAP IN REMAINING TIME.
Max Meter Row