SCFit WOD, June 1, 2023
SCFit – Thu, Jun 1
Warm-up
Weightlifting
Deadlift (5-5-5
Deadlift
*Keep weight Light across all sets. This is a Deload Week.
(Score is Weight)
Week 5 of 6 Wendler)
Deadlift
*Keep weight Light across all sets. This is a Deload Week.
(Score is Weight)
Week 5 of 6 Wendler)
Metcon
Metcon (Time)
4 SETS*
15 Russian KB Swing (53/35)
10 Toes to Bar
10 TNG Deadlifts (255/175)**
10 Toes to Bar
15 Russian KB Swing
-Rest 1:00 b/t Sets-
*Goal is to shoot for unbroken reps of
each movement.
**Must double overhand grip the
barbell.
(Score is Slowest Set)
OPTIONAL COOL DOWN (ALL)
2-3 SETS FOR QUALITY
5/5 Sciatic Nerve Floss
10/10 Single Arm Seated Banded Lat Pulldown
5/5 Single Arm Wrist Nerve Floss
-Rest as Needed b/t Sets-
(No Measure)
2 ROUNDS
5 Cat Cows
10 KB Deadlift
10 Scap Pull-Ups
10 Alt. V-Ups
Into…
1 ROUND
5/5 Moose Antlers
10 Russian KB Swings
10 Kip Swings
10 Tuck Ups or V-Ups