SCFit WOD, April 17, 2023
SCFit – Mon, Apr 17
Warm-up
Weightlifting
Shoulder Press (Weight)
3X2*
Tempo Strict Press (11X1)
* Keep weight Heavy+ across all sets
(Score is Weight)
Week 4 of 5 Tempo
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP X 12 MINUTES
1 Burpee Ring Muscle-Up*
10 Wall Balls (30/20)
100m Run
*Increase Reps by 1 each round. Ex: R1= 1 Burpees Ring
Muscle-Up, R2= 2 Burpee Ring Muscle-Up, and so on
(Score is Rounds + Reps)
Metcon1 (AMRAP – Rounds and Reps)
AMRAP X 12 MINUTES
1 Burpee Pull-Ups*
10 Wall Balls (20/14)
100m Run
*Increase Reps by 1 each round. Ex: R1= 1 Burpee Pull-Ups
R2= 2 Burpee Pull-Up, and so on.
(Score is Rounds + Reps)
2-3 SETS FOR QUALITY
10 Med. Ball Glute Bridge-Ups
10 Alt. Groiners w/Twist
1:00/1:00 Couch Stretch
-Rest as Needed b/t Sets-
(No Measure)
AMRAP X 5 MINUTES*
6 WallBall Deadlift
6 WB Push Press
6 WB Front Squat
6 Up-Downs
6 Ring Rows
*From 3:00-5:00, complete: 10 WB Thrusters + 8 Burpees + 6
Kip Swings.
Into…
1-2 ROUNDS (TIME PERMITTING)
100m Run
5/5 Moose Antlers
8 Alt. Bird Dogs
6 Tempo Strict Press (31X1)