SCFit WOD, April 15, 2022
[WOD041522]
Warm-up
Warm-up
QUICK RUN DRILLS
(25 ft Each)
Walking Knees to Chest
Walking Heel to Butt
Walking Figure 4
High Knees
Butt Kickers
High Skips
Lateral Skips (Down and Back)
(25 ft Each)
Walking Knees to Chest
Walking Heel to Butt
Walking Figure 4
High Knees
Butt Kickers
High Skips
Lateral Skips (Down and Back)
Into..
200m Run
Into…
1 ROUND
10 Alt Cossack Squats
10 Alt. 90/90 Stretch
5 Bootstrappers
5 Inch Worms to Squat
1 ROUND
10 Elbow Punches
5 OH Press
5 Front Squat
5 Behind Neck OH Press
5 Back Squat
Weightlifting
Squat Clean (3×3)
Metcon
CLOUDKICKER (Time)
NCFIT BENCHMARK WORKOUT
"CLOUDKICKER"
"CLOUDKICKER"
4 ROUNDS FOR TIME
7 Unbroken Bear Complex* (115/75)|(75/55)
400m Run
*1 Bear Complex = 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Behind the Neck Push Press
(Score is Time)
3×3*
Squat Clean
*All working sets should be Light…about 70-75% of 1-Rep Clean. This is Deload week, keep mechanics perfect.
(Score is Weight)
Week 7 of 8