SCFit WOD, May 12, 2023
1×5 @65%
1×5 @75%
1×5+ @85%
Deadlift*
*Based off of 90% of Heavy 1-Rep
(Score is Weight)
Week 2 of 6 Wendler
5 SETS
AMRAP x 3 MINUTES
3 TNG Deadlift (Athlete Choice)*
5 Toes to Bar
15 Double Unders
-Rest 1:00 b/t Rounds-
*Options for Deadlift…
(225/155)
(255/175)
(275/185)
(Score is Total Rounds + Reps)
EXTRA CREDIT MURPH PREP – DAY 2
CONDITIONING + STRENGTH
800m Run
Into…
10 ROUNDS
5 Pull-Ups
10 Push-Ups
15 Air Squats
Into…
800m Run
*Earlier this week we saw 1.5 miles of running and half the volume of our
bodyweight movements for Murph. Today we put those two together to tackle
Half Murph. This is meant to begin dipping the toes into the volume pool and get
a feel for how the combo of everything will tax the body. Goal is to keep your
800m Runs a bit faster than earlier this week and to time your rounds of BW
movements to get a rough estimate of fade and how long another 10 would
potentially take.
(No Measure)
AMRAP x 7 MINUTES
30 Single Unders*
5 Tuck Rocks + 5 Hollow Rocks
10 Good Mornings
5 Below the Knee Deadlifts + 5 Deadlifts
10 Kip Swings
*At the 4:00 mark switch to 15 Double Unders/Double Under attempts