SCFit WOD, August 14, 2023
SCFit – Mon, Aug 14
Warm-up
Gymnastics
EMOM x 5 MINUTES
5-7 Strict Ring Dips
or…
5-7 Box Dips
(No Measure)
Week 7 of 9 Gymnastics Cycle
Metcon
Metcon (AMRAP – Rounds and Reps)
WORKOUT (PERFORMANCE)
3 SETS
AMRAP x 6 MINUTES
150m Run
12 DBL DB Front Rack Alt. Lunges
(50/35)
9 Ring Dips
-Rest 1:30 b/t Sets-
*Reset at beginning of AMRAP.
(Score is Lowest Rounds + Reps)
Metcon (AMRAP – Rounds and Reps)
WORKOUT (FITNESS)
3 SETS
AMRAP x 6 MINUTES
150m Run
12 DBL DB Front Rack Alt. Lunges
(35/20)
9 Box Dips
-Rest 1:30 b/t Sets-
*Reset at beginning of AMRAP.
(Score is Lowest Rounds + Reps)
OPTIONAL COOL DOWN (ALL)
EMOM x 8 MINUTES
MIN 1 – :45 Barbell or Lacrosse Ball Tricep Smash
MIN 2 – :45 Alt. 90-90 Hip Rotations
(No Measure)
GENERAL WARM-UP
AMRAP x 6-8 MINUTES
10 Alt. Lunges*
10 Alt. Plank Shoulder Taps
5 Perfect Push-Ups
150m Jog
*At 3:00, change to Alt. Jumping Lunges
Into…
SPECIFIC WARM-UP
2-3 ROUNDS
:10 Bottom of Ring Hold
15 Banded Tricep Extensions
:10 Top of Ring Hold