SCFit WOD, January 24, 2023
SCFit – Tue, Jan 24
Warm-up
Weightlifting
Overhead Squat (Weight)
ON AN 15:00 RUNNING CLOCK…
Build to a Moderate-Heavy Set of
3 Overhead Squats*
*Start Moderate and build to
Moderate-Heavy.
Week 4 of 7 (Oly Cycle)
(Score is Weight)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES
19 Wall Balls (20/14)
10 Cal Bike*
*Cals increase by 4 Cals each full
round.
(Score is Rounds + Reps)
1 ROUND
1:00 EZ-Mod Bike for Calories*
6 Alt. Groiners + Twist
15 Med Ball G2O
10 PVC Pass Throughs
Into…
1 ROUND
Bike*
6 Cossack Squats
7 Med Ball Overhead Press
7 Med Ball Front Squat
10 PVC Superman Pass Throughs
Into…
1 ROUND
Bike*
6/6 Med Ball Around the World
10 Med Ball Thruster
10 Slow Alt. Dead Bugs
*Focus in Round 1 is to Bike for 1:00 at a Light to Moderate pace. In the
next round aim to finish those same number of Calories in less time.