SCFit WOD, October 14, 2023 - Soldier City Fitness

SCFit – Sat, Oct 14

Warm-up

AMRAP x 6 MINUTES
4 Single Ring Ring Rows
6 Up-Downs
8 Alt. Lunges
10 KB Deadlifts
Into…
1-2 ROUNDS (Time Permitting)*
100m KB Suitcase Carry**
10 KB Goblet Alt. Lunges
7 Scap Pull-Ups
5 Kip Swings
*Complete first round w/ WU weight and second round w/ workout weight.
**Switch hands as needed.

Metcon

PERFORMANCE (Time)

W.O.W. (PERFORMANCE)
“BEAST OF BURDEN”
FOR TIME
600m KB Suitcase Carry (53/35)*
40 KB Goblet Lunges
20 Chest to Bars
400m KB Suitcase Carry*
40 KB Goblet Lunges
20 Chest to Bars
200m KB Suitcase Carry*
40 KB Goblet Lunges
20 Chest to Bars
*Switch hands as needed.
(Score is Time)

FITNESS (Time)

W.O.W. (FITNESS)
“BEAST OF BURDEN (FITNESS)”
FOR TIME
600m KB Suitcase Carry (35/26)*
30 KB Goblet Lunges
20 Ring Rows
400m KB Suitcase Carry*
30 KB Goblet Lunges
20 Ring Rows
200m KB Suitcase Carry*
30 KB Goblet Lunges
20 Ring Rows
*Switch hands as needed.
(Score is Time)

TEAMS (Time)

PARTNER WORKOUT OPTION
IN TEAMS OF 2…
FOR TIME*
600m KB Suitcase Carry (Athlete Choice)
60 KB Goblet Lunges
30 Chest to Bars
400m KB Suitcase Carry
60 KB Goblet Lunges
30 Chest to Bars
200m KB Suitcase Carry
60 KB Goblet Lunges
30 Chest to Bars
*P1 & P2 will both complete the KB Suitcase Carries together. They will switch off
the KB as needed. P1 & P2 will split Lunges and C2Bs as needed.
(Score is Time)