SCFit WOD, March 22, 2023
SKILL (ALL)
ON A 10:00 RUNNING CLOCK…
Rope Climb Practice*
*Focus on consistent clamping, raising the knees, and then opening the hips with
hand over hand climbing.
(No Measure)
“RAPUNZEL”
2 SETS**
AMRAP x 8 MINUTES
2 Rope Climb
100′ Shuttle Run (25′ Out, 25′ Back)*
:30 DBL KB or DB Front Rack Hold
(Athlete Choice, AHAP)
-Rest 2:00 b/t Sets-
*Increase 50′ Shuttle Run each round
(100, 150, 200, etc) Each 25′ counts as 1
Rep.
**Reset to original numbers at the
beginning of the second AMRAP.
(Score is Lowest Rounds + Reps)
“RAPUNZEL (F)”
2 SETS**
AMRAP x 8 MINUTES
8 Single Ring Vertical Grip Ring Rows
100′ Shuttle Run (25′ Out, 25′ Back)*
:30 DBL KB or DB Front Rack Hold
(Athlete Choice, AHAP)
-Rest 2:00 b/t Sets-
*Increase 50′ Shuttle Run each round
(100, 150, 200, etc). Each 25′ counts as 1
Rep.
**Reset to original numbers at the
beginning of the second AMRAP.
(Score is Lowest Rounds + Reps)
OPTIONAL COOL DOWN
2-3 SETS
:30 Wrist Flexion Stretch (Palms Up)
1:00 Foam Roll
:30 Wrist Extension Stretch (Palms Down)
1:00 Slow Glute Bridge-Ups*
*Option to place a band or hip circle above knees.
-Rest as Needed b/t Sets-
(No Measure)
2 ROUNDS
50’ Side Shuffles
6/6 Single Arm Sumo Stance KB Deadlift
6/6 Single Arm Ring Row
6 Mixed Grip Scap Pull-Ups*
Into…
1-2 ROUNDS (TIME PERMITTING)
100’ Shuttle Runs
5/5 Single Arm Sumo Stance Russian KB Swing
3/3 Single Arm KB Clean
5/5 Single Ring Vertical Grip Ring Rows