SCFit WOD, April 4, 2023
SCFit – Tue, Apr 4
Warm-up
Weightlifting
Shoulder Press (Weight)
3×6*
Tempo Strict Press (21X1)
*Keep weight Moderate-Heavy across all sets.
Remember Reading Tempo…
1st Number is ‘Down Portion’
2nd Number is ‘Down Position’
3rd Number is ‘Up Portion’
4th Number is ‘Up Position’
(Score is Weight)
Week 2 of 5 Tempo
Metcon
Metcon (AMRAP – Rounds and Reps)
4 SETS*
AMRAP x 4 MINUTES
100m Run
12 Toes to Bar
8 Handstand Push-Ups
-Rest 1:00 b/t Sets-
*Reset at the beginning of each
AMRAP.
(Score is Lowest Rounds + Reps)
OPTIONAL FINISHER
EMOM x 9 MINUTES
MIN 1 – 10/10 Single Arm Banded Lat Pushdowns
MIN 2 – 10 Seated Pike Leg Lifts
MIN 3 – 20 Banded Upright Rows
(No Measure)
400m Group Run
Into…
AMRAP x 5 MINUTES
5 Scap Pull-Ups
5 Banded Pull Aparts
5 Banded Strict Press
10 Hollow Rocks