SCFit WOD, February 15, 2023 - Soldier City Fitness

SCFit – Wed, Feb 15

Warm-up

EMOM x 8 MINUTES* (:40 ON / :20 OFF)
MIN 1 – Inch Worm + Push-Up → Push-Up to Pike
MIN 2 – :20s Med Ball Squats + :20s Med Ball Push Press → Med Ball
Thrusters
MIN 3 – Ring Rows → :20s Dead Hang + :20s Scap Pull-Ups
MIN 4 – Plank Hold → Wall Sit
*After completing the first four movements, transition to the next
movements in the second half of the EMOM

Weightlifting

Back Squat (5-5-5*
Back Squat
*Start Light and build to Light-Moderate. Final week of Oly, deloading
off of the Back Squat pre-Open.
(Score is Weight)
Week 7 of 7 (Oly Cycle))

Metcon

Metcon (AMRAP – Rounds and Reps)

EMOM x 18 MINUTES
MIN 1+2 – AMRAP of…5 Pull-Ups + 7
Push-ups + 12 Wall Balls (20/14)*
MIN 3 – Static Hold**
*Pick-up where you left off.
**Static Holds…
Plank (R1 & R4)
Deadhang (R2 & R5)
Wall Sit (R3 & R6)
(Score is Total Rounds + Reps)