SCFit WOD, August 16, 2023
EMOM x 6 MINUTES*
1 Push Jerk +
1 Split Jerk
*Start Light and build to Moderate. This is a Deload Week.
(Score is Weight)
Week 7 of 8 Oly Cycle
WORKOUT (PERFORMANCE)
EMOM UNTIL COMPLETION*
Rotate the below movements until 150
Wall Balls have been completed…
MIN 1 – 2 Wall Walks + 8 Push Press
(95/65)
MIN 2 – Max Wall Balls (20/14)
MIN 3 – Rest
*If not complete in 7 sets each
remaining WB is :01 added to the time of
20:00. Ex: 23 WB not completed, total
time would be 20:23.
(Score is Total Time)
WORKOUT (FITNESS)
EMOM UNTIL COMPLETION*
Rotate the below movements until 125
Wall Balls have been completed…
MIN 1 – 2 Half Wall Walks + 8 Push Press
(65/45)
MIN 2 – Max Wall Balls (14/10)
MIN 3 – Rest
*If not complete in 7 sets each remaining
WB is :01 added to the time of 20:00. Ex:
23 WB not completed, total time would
be 20:23.
(Score is Total Time)
OPTIONAL COOL DOWN (ALL)
2-3 SETS FOR QUALITY
5 Up Dog to Down Dog
1:00/1:00 Empty Barbell Quad Smash
100m EZ Walk
-Rest as Needed b/t Sets-
(No Measure)
EMOM x 8 MINUTES (:35 ON / :25 OFF)
MIN 1 – WB Air Squats / WB Shots
MIN 2 – Inchworms + Push-Ups
MIN 3 – Pike to Downdog
MIN 4 – BB Strict Press / Push Press