SCFit WOD, March 29, 2023
SCFit – Wed, Mar 29
Warm-up
Weightlifting
Shoulder Press (Weight)
3×8*
Tempo Strict Press (31X1)
*Keep weight Moderate+ across all sets
Remember Reading Tempo..
1st Number is ‘Down Portion’
2nd Number is ‘Down Position’
3rd Number is ‘Up Portion
4th Number is ‘Up Position’
(Score is Weight)
Week 1 of 5 Tempo
Metcon
Metcon (Time)
3 ROUNDS FOR TIME
500/400m Row
20 Hand Release Push-Ups
10 Shoulder to Overhead (185/135)
250/200m Row
10 Handstand Push-Ups
5 Shoulder to Overhead
(Score is Time)
1 ROUND
:45 Row
5 Scap Push-Ups
5 Presses (Press)
Into..
1 ROUND
:45 Row
5 Hand Release Push-Ups
5 Push Press (Dip/Drive/Press)
Into…
1 ROUND
:45 Row
5 Pike Push-Ups
5 Push Jerks (Dip/Drive/Press Under/Land+Stand)