SCFit WOD, May 11, 2023
SCFit – Thu, May 11
Warm-up
Weightlifting
Push Press (Weight)
1×5 @65%
1×5 @75%
1×5+ @85%
Push Press*
*Based off of 90% of Heavy 1-Rep
(Score is Weight)
Week 2 of 6 Wendler
Metcon
Metcon (AMRAP – Rounds)
EMOM x 12 MINUTES
MIN 1 – 5 Burpees + 3 Shoulder to
Overhead (135/95)
MIN 2 – 5 Burpees + 4 Shoulder to
Overhead
MIN 3 – 5 Burpees + 5 Shoulder to
Overhead
And so on…
*Continue to add 1 S2OH each round
until you are unable to complete the
round. If/when this happens take the
next minute off and then start back at
the rep scheme 3 rounds prior to
failure. EX: Did not complete MIN 7.
Took MIN 8 off, then started back on
MIN 9 w/ 5 Burpees + 4 S2OH.
(Score is Rounds Completed)
OPTIONAL COOL DOWN (ALL)
2-3 SETS FOR QUALITY*
10 Prone Ts
10 Prone External Rotations
10 Prone Snow Angels
-Rest as Needed b/t Sets-
*Option to use small, LIGHT plates.
(No Measure)
2 ROUNDS
5 Inch Worm + Push-Up
20 KB Flutter Kicks
10 Elbow Punches
5 OH Press
Into…
2 ROUNDS
5 Up-Downs*
5 Slow Supine KB Pullover (:03 Descent)
5 Muscle Clean
5 Push Press
*Round 2 perform Burpees