SCFit WOD, May 15, 2023
SCFit – Mon, May 15
Warm-up
Gymnastics
EMOM x 8 MINUTES
Choose one of the Below Options…
Adv. Skill:
3-5 Strict Handstand Push-Ups
or
2-3 Strict Deficit Handstand Push-Ups
or…
Mod Skill:
3-5 Pike Push-Ups
or
2-3 DB Deficit Pike Push-Ups
(Score is Total Reps)
Week 8 of 9 Strict Gymnastics
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
2 Rope Climb
16 Deficit Push-Ups*
24 Slam Balls (30/20)
*Use Plate or DBs to create deficit.
(Score is Rounds + Reps)
EXTRA CREDIT MURPH PREP – DAY 1
CONDITIONING
1 Mile Run
-Rest 2:30-
800m Run
-Rest 2:00-
400m Run
-Rest 1:00-
200m Run
(No Measure)
STRENGTH
EMOM x 12 MINUTES
MIN 1 – :30 Max Pull-Ups
MIN 2 – :30 Max Push-Ups
MIN 3 – :30 Max Air Squats
2 ROUNDS
30 Jumping Jacks
10 Slam Ball Deadlifts
5/5 Single DB Deficit Scap Push-Ups*
10 Alt. DB Around the Worlds
5 Plank to Pike + 2 Piked Shoulder Taps**
Into…
2 ROUNDS*
5/5 Hand Over Hand Ring Row
5/5 Single DB Deficit Push-Up*
10 Slam Balls