SCFit WOD, October 16, 2023

BySoldierCityFitness

SCFit – Mon, Oct 16

Warm-up

AMRAP x 8 MINUTES
4/4 Moose Antlers
8 Banded Pull Aparts + 8 Banded Pass Thrus
8 Alt. 90-90 Hip Rotations*
24 Single Unders
*Switch to Air Squats at the 4:00 mark.

Weightlifting
Overhead Squat (Weight)

6-4-2 | 4-3-2*
Overhead Squats
*Start Moderate+ and build to Heavy+.
The second wave should be heavier
than the first.
(Score is Weight)
Week 3 of 5
Strength | Wave-Loading Cycle

Front Squat (Weight)

6-4-2 | 4-3-2*
Front Squats
*Start Moderate and build to Heavy. The
second wave should be heavier than the
first.
(Score is Weight)
Week 3 of 5
Strength | Wave-Loading Cycle

Metcon
PERFORMANCE (AMRAP – Reps)

WORKOUT (PERFORMANCE)
ON A 11:00 RUNNING CLOCK…
20 Overhead Squats (135/95)

-Immediately Into-
6 ROUNDS

5 Shoulder to Overhead
50 Double Unders

-Immediately Into-
Max Overhead Squats in Time

Remaining…
(Score is Total Overhead Squats)

FITNESS (AMRAP – Reps)

WORKOUT (FITNESS)
ON A 11:00 RUNNING CLOCK…
20 Front Squats (135/95)

-Immediately Into-
6 ROUNDS

5 Shoulder to Overhead
80 Single Unders

-Immediately Into-
Max Front Squats in Time Remaining…

(Score is Total Front Squats)

OPTIONAL COOL DOWN (ALL)
EMOM x 9 MINUTES
MIN 1&2 – Cardio Choice (Nasal Breathing)
MIN 3 – :45 Box Prayer Stretch
(No Measure)