SCFit WOD, August 31, 2023
SCFit – Thu, Aug 31
Warm-up
Weightlifting
Overhead Squat (STRENGTH (PERFORMANCE)
3×10*
Overhead Squats
*Build to a Moderate weight and stay at
that weight across all sets.
(Score is Weight))
3×10*
Overhead Squats
*Build to a Moderate weight and stay at
that weight across all sets.
(Score is Weight))
Metcon
Metcon (AMRAP – Reps)
WORKOUT (PERFORMANCE)
EMOM x 20 MINUTES
MIN 1 – 15 Toes to Bar
MIN 2 – 20 Wall Balls (20/14)
MIN 3&4 – Max 25ft Shuttle Runs*
MIN 5 – Rest
*Shuttle Run 25′ out, 25′ back. 1 Rep =
25′ increment.
(Score is Reps of Shuttle Runs)
Metcon (AMRAP – Reps)
WORKOUT (FITNESS)
EMOM x 20 MINUTES
MIN 1 – 15 Knees to Chest
MIN 2 – 20 Wall Balls (14/10)
MIN 3&4 – Max 25ft Shuttle Runs*
MIN 5 – Rest
*Shuttle Run 25′ out, 25′ back. 1 Rep = 25′
increment.
(Score is Reps of Shuttle Runs)
OPTIONAL COOL DOWN (ALL)
EMOM x 9 MINUTES
MIN 1 – :25/:25 Single Arm DB/KB Overhead Hold
MIN 2 – :50 Alt. Bird Dogs
MIN 3 – :50 Foam Roll
(No Measure)
2 ROUNDS
200m Run
5 Inch Worms + Push-Up
5 Slow Boot Strappers
5 Scap Pull-Ups
5 Kip Swings
Into…
3 ROUNDS
100m Run
6 Wall Ball Front Squats
6 Wall Ball Presses
6 Wall Ball Ground to Overhead
6 Strict Knee Raises