SCFit WOD, April 13, 2024
1-2 ROUNDS
8 Alt. Groiners
8 Scap Pull-Ups
8 Good Mornings (add plate in 2nd round)
8 Push-Up to Pike
Into…
1-2 ROUNDS
10 Alt. Step-Ups
5 Jumping Pull-Ups (or 5 Ring Rows)
10 Russian KB Swings
10 Walking Lunges
Into…
1-2 ROUNDS
10 Med. Ball Front Squats
5 Burpees
10 Med. Ball Push Press to Target
30 Single Unders
50 box jumps (24/20)
50 jumping pull ups
50 KB swings (53/35)
50 walking lunge steps
50 knees to elbows
50 push press (45/35)
50 Plate good mornings (45/35)
50 WB shots (20/14)
50 burpees
50 Double unders
30 Box Jumps (20)
30 Ring Rows
30 KB swings (35/26)
30 Walking Lunges
30 Knees to Elbow
30 Push Press (45/35)
30 Plate Good Mornings (25/15)
30 Wallballs (14/10)
30 Burpees
100 Single Unders
*Plate good mornings, empty barbell good mornings are accepted
ON A 30:00 RUNNING CLOCK…
100 Box Jump (Athlete Choice)
100 Jumping Pull-ups
100 Kettlebell Swings (Athlete Choice)
100 Walking Lunges
100 Knees to Elbow
100 Push Press (45/35)
100 Plate Good Mornings (Athlete Choice)**
100 Wall Balls (Athlete Choice)
100 Burpees
100 Double Unders
In Time Remaining…
Max Cal Bike
*P1 works while P2 rests. Split work as needed.
**Plate Good Mornings, Empty Barbell Good Mornings, GHD Hip Extensions or GHD Back Extensions are all acceptable.
(Score is Total Cals)
1:00/1:00 Couch Stretch
10/10 Seated Single Leg Lifts
10 Seated Double Leg Lifts
20 Glute Bridge-Ups
-Rest as Needed b/t Sets-
(No Measure)