SCFit WOD, October 27, 2023
SCFit – Fri, Oct 27
Warm-up
Metcon
PERFORMANCE (Time)
WORKOUT OF THE WEEK
(PERFORMANCE)
“LIFE IN HD”
FOR TIME*
3 ROUNDS
400m Run
21 Deadlifts (225/155)
12 Handstand Push-Ups
-Then Immediately Into-
21-15-9
KB Swings (53/35)
Pull-Ups**
*This is a combination of 2 Female
Benchmark Workouts: Diane and Helen.
**Option for Chest to Bars.
(Score is Time)
FITNESS (Time)
WORKOUT OF THE WEEK
(FITNESS)
“LIFE IN HD (FITNESS) “
FOR TIME*
3 ROUNDS
400m Run
21 Deadlifts (155/105)
12 Hand Release Push-Ups
-Then Immediately Into-
21-15-9
KB Swings (35/26)
Jumping Pull-Ups
*This is a combination of 2 Female
Benchmark Workouts: Diane and Helen.
(Score is Time)
OPTIONAL COOL DOWN (ALL)
200m Cool Down Walk
GENERAL WARM-UP
2 ROUNDS
3 Shuttle Runs
9 Russian KB Swings*
6 Push-Up to Pike
9 Ring Rows
Into…
SPECIFIC WARM-UP
1 ROUND
5 Tempo Deadlifts (30X1)
5 Scap Pull-Ups + 5 Kip Swings
:10 Handstand Hold/20 Shoulder Taps**
*2nd Round perform American Swings
**Performance Track will perform HS Hold, Fitness Track will perform Shoulder
Taps