SCFit WOD, August 26, 2023
SCFit – Sat, Aug 26
Warm-up
Metcon
Metcon (AMRAP – Rounds and Reps)
WORKOUT (PERFORMANCE)
AMRAP x 16 MINUTES
500/400m Row
30 Back Rack Alt. Lunges (95/65)
15 Burpees Over Bar
(Score is Rounds + Reps)
Metcon (AMRAP – Rounds and Reps)
WORKOUT (FITNESS)
AMRAP x 16 MINUTES
500/400m Row
20 Back Rack Alt. Lunges (65/45)
10 Burpees
(Score is Rounds + Reps)
Metcon (AMRAP – Rounds and Reps)
PARTNER WORKOUT OPTION
AMRAP x 16 MINUTES*
1000/800m Row
60 Back Rack Lunges (Athlete Choice)
30 Synchro Burpees
*P1 works while P2 rests. Split work as needed except the Burpees.
(Score is Rounds + Reps)
Weightlifting
Bench Press (Weight)
POST WORKOUT STRENGTH (ALL)
5-5-5-5*
Bench Press
*Start Light-Mod and build to Moderate+.
(Score is Weight)
2-3 ROUNDS (Time Permitting)
1:00 Row
10 Alt. Lunges*
5 BB Up and Overs**
20 Lateral Hops (Over Bar Optional)
5 Burpees
*RND 2+3 complete Barbell Back Rack Lunges.
**Barbell starts in the front rack, then push press to overhead and carefully lower
down to the back rack.