SCFit WOD, March 7, 2023
SCFit – Tue, Mar 7
Warm-up
Strength
EMOM X 12 MINUTES
MIN 1 -3-5 Strict Chest to Bar Pull-Ups
MIN 2 – 8/8 Slow Single Arm Dante Rows
MIN 3 -:50 Run, Bike or Row (Easy Pace)
(No Measure)
Metcon
Metcon (Time)
FOR TIME*
2 ROUNDS
25 Wall Balls (20/14)
15 Pull-Ups
-Rest 1:00-
3 ROUNDS
15 Wall Balls
7 Pull-Ups
-Rest 1:00-
4 ROUNDS
10 Wall Balls
5 Pull-Ups
*For an extra challenge, all reps in all rounds must be
performed unbroken
(Score is Total Time)
OPTIONAL FINISHER
EMOM X 9 MINUTES
MIN 1 -5/5 Single Leg Med. Ball Glute Bridge-Up
MIN 2 -:20/:20 Straight Arm Overhead Extension
MIN 3 -:20/:20 Side Plank Hold*
*Option to lift top leg.
(No Measure)
2 ROUNDS
10 Up-Downs
8 Supinated Band Pull-Aparts
8 Overhead Band Pull-Aparts
8/8 X-Band Pull-Aparts (Sword Pulls)*
*Grab a band vertically w/ both thumbs pointed up. One
hand stays at the hip while the other hand pulls up and
down. Band should go across the body. On the second
round complete 8/8 Banded Dante Rows
Into…
2 ROUNDS*
8 Wall Ball Deadlifts
8 Wall Ball Front Squats
8 Wall Ball Push Press
8 Ring Rows
*Second round, adjust to 10 Wall Ball Thrusters + 10 Ring
Rows or Jumping Pull-Ups