SCFit WOD, August 9, 2023
SKILL (PERFORMANCE)
EMOM x 6 MINUTES
MIN 1 – 1-2 Rope Climb
MIN 2 – :45 EZ Bike
(No Measure)
Week 6 of 8 Gymnastics Cycle
SKILL (FITNESS)
EMOM x 6 MINUTES
MIN 1 – 3-5 Knees to Elbow
MIN 2 – :45 EZ Bike
(No Measure)
Week 6 of 8 Gymnastics Cycle
(PERFORMANCE)
“KILIMANJARO”
FOR TIME*
150 DB Goblet Alt. Lunges (50/35)
100/80 Cal Bike
50 Single DB Burpee Box Step-Overs
(24/20)**
25 Rope Climbs
*Partition Reps and Movements in any
order to complete work.
**1 Rep= DB Burpee + DB Box Step-Over.
Can hold DB anyway above hips for
Step-Over.
(Score is Time)
“KILIMANJARO (FITNESS)”
FOR TIME*
120 DB Goblet Alt. Lunges (35/26)
80/60 Cal Bike
40 Single DB Burpee Box Step-Overs
(20)**
40 Knees to Elbow
*Partition Reps and Movements in any
order to complete work.
**1 Rep= DB Burpee + DB Box Step-Over.
Can hold DB anyway above hips for
Step-Over.
(Score is Time)
OPTIONAL COOL DOWN (ALL)
2-3 SETS
:30/:30 Half Pigeon on Box
15 Glute Bridge-Ups + :30 Glute Bridge Hold
1:00 EZ Bike
-Rest as Needed b/t Sets-
(No Measure)
2 ROUNDS
10 Hand Over Hand Ring Row
10 Alt. Lunges
8/6 Cal Bike
6 Burpees
4 Box Step-Ups
Into…
1-2 ROUNDS (Time Permitting)
10 Scap Pull-Ups
10 Single DB Goblet Lunges
8/6 Cal Bike
6 DB Burpees
4 Box Step-Overs