SCFit WOD, April 8, 2023
SCFit – Sat, Apr 8
Warm-up
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 18 MINUTES
25/20 Cal Row
20 Walking Lunges
15 DBL DB Hang Power Cleans (50/35)(35/20)
100m DB Farmer Walk
(Score is Rounds + Reps)
Metcon (Calories)
PARTNER WORKOUT OPTION
IN TEAMS OF 2…
AMRAP x 18 MINUTES
20 Walking Lunges
15 DBL DB Hang Power Clean (Athlete Choice)
50m DB Farmer Carry
*P1 completes 1 full round while P2 completes Max Cal Row. Once P1 finishes a
round, partners switch.
(Score is Total Cals)
2 ROUNDS
:45 Cal Row (increasing intensity)
10 Walking Lunges
5/5 Single Arm DB Deadlifts
10 Single DB Curls
12 Slow Alt. Shoulder Taps
Into…
2 ROUNDS
:45 Cal Row (increasing intensity)
10 Walking Lunges
5/5 Single Arm DB Upright Row
15 DB Glute Bridge-Ups
10 DB Slides