SCFit WOD, September 28, 2023
SCFit – Thu, Sep 28
Warm-up
Metcon
Metcon (Time)
PARTNER WORKOUT (ALL)
IN TEAMS OF 2…
FOR TIME
120 KB Sumo Deadlift High Pulls (Athlete Choice, Heavy)
100 Sit-Ups
80/60 Cal Bike
100 KB Sumo Deadlift High Pulls
80 Sit-Ups
60/40 Cal Bike
80 KB Sumo Deadlift High Pulls
60 Sit-Ups
40/30 Cal Bike
*Partner 1 works while P2 rests. Split work as needed.
(Score is Time)
Metcon (Calories)
SOLO WORKOUT OPTION (ALL)
EVERY 4:00 x 5 SETS
30 KB Sumo Deadlift High Pulls (Athlete Choice, Heavy)
25 Sit-Ups
Max Cal Bike in Time Remaining…
-Rest 1:00 b/t Sets-
(Score is Total Cal Bike)
OPTIONAL COOL DOWN (ALL)
EMOM x 9 MINUTES
MIN 1 – :45 EZ Bike
MIN 2- :45 Alt. Bird Dogs
MIN 3 – :45 Childs Pose
(No Measure)
EVERY 3:00 x 3 SETS
:30 Bike (Increasing Pace each round)
12 Alt. KB Around the Worlds
12 Glute Bridge-Ups
12 Deadbugs
Mobility options in the remainder of the 3:00 window…
(Weighted) Good Mornings
Alt. Cossack Squats
Arm Haulers
Bird Dogs