SCFit WOD, May 8, 2023
1×5 @65%
1×5 @75%
1×5+ @85%
Back Squat*
*Based off of 90% of Heavy 1-Rep
(Score is Weight)
Week 2 of 6 Wendler
AMRAP x 8 MINUTES
1-2-3 and so on…
Hang Squat Cleans (155/105)
2-4-6 and so on…
Up-Down Over Bar
(Score is Total Reps)
EXTRA CREDIT MURPH PREP – DAY 1
CONDITIONING
3 SETS*
800m Run
-Rest 2:00 b/t Sets-
*Similar idea to last week’s runs. We are going a little longer with distance but
pacing should still be roughly 75-80%. Think of each 800m as back to back 400m
efforts. Goal is to finish your second 400m slightly faster than your first.
(No Measure)
STRENGTH
FOR QUALITY*
50 Pull-Ups
100 Push-Ups***
150 Air Squats
*Partition any way to complete all 250 reps.
**Half the volume of what you will see for Murph. Two goals for today…first we
want to continue building volume towards the full 100-200-300, and to come up
with a strategy of breaking these movements up.
***Option to complete Knee Push-Ups or Push-Up to a Box.
(No Measure)
1 ROUND
10 Alt. Cossack Squats
8 Alt. Groiners + Twist
6 Bootstrappers
6 Alt. Samson Lunges
-IntoAMRAP x 4 MINUTES
10 Up-Downs
10 Staggered Stance Air Squats*
8 Slow Air Squats
6 Jumping Air Squats
*Complete 5 reps w/ right foot forward, 5 w/ left foot forward.