SCFit WOD, January 7, 2023
SCFit – Sat, Jan 7
Warm-up
Metcon
Metcon (AMRAP – Rounds and Reps)
2 SETS
AMRAP x 10 MINUTES*
200/150m Row
10 Wall Balls (20/14)
10 Sit-Ups
-Rest 2:00 b/t Sets-
*Increase WB & Sit-Up reps by 5
reps each round. Ex…R1: 10/10,
R2: 15/15, and so on. Reset to
10/10 at the start of second
AMRAP.
(Score is Lowest Rounds + Reps)
Metcon (AMRAP – Rounds and Reps)
IN TEAMS OF 2…
AMRAP x 20 MINUTES*
500/400m Row
40 Wall Balls (20/14)
20 Sync Sit-Ups
*P1 & P2 split the row evenly
(either 250m or 200m each). Wall
Balls alternate every 10 reps until
complete 40. Sit-Ups complete
together for 20 reps total.
(Score is Rounds + Reps)
IN TEAMS OF 2…
2-3 SETS
Partner Leg Throws*
10 Forward Throws
10 Alt. Side-to-Side Throws
10 Mixed Throws
*Check video for full explanation. 1 SET = P1 + P2 going through the
movements.
(No Measure)
Warm-Up Game → Rowling!
The objective of this game is to Row EXACTLY 100m. Any number
of meters over or under 100 becomes the number of reps you
perform as a penalty. For example if you Row 98m, you would
perform 2 penalty reps. If you Row 105m, you would perform 5
penalty reps. Cap the penalty reps at 10 in both directions. Play
3-5 rounds of Rowling before going into the specific warm-up.
Penalty options: Air Squats, Hollow Rocks, Up-Downs, Med Ball
Push Press, Med Ball Deadlifts. Reset your Rower after each
round to avoid rollover meters.
Into…
Specific Warm-Up: 2-3 Rounds
100m Row
10 Med Ball Front Squats
10 Med Ball Push Press
10 Alt. Dead Bugs
5/5 Leg Swings