SCFit WOD, April 18, 2023
SCFit – Tue, Apr 18
Warm-up
Weightlifting
Deadlift (Weight)
3X2*
Tempo Deadlift (11X1)
*Keep weight Heavy+ across all sets
Remember ReadingTempo..
(Score is Weight)
Week 4 of 5 Tempo
Metcon
Metcon (Calories)
EMOM X 14 MINUTES
MIN 1 – 8 Toes to Bar + 8 Deadlifts (155/105)
MIN 2 -:50 Max Cal Row
(Score is Total Cals)
EMOM X 6 MINUTES
MIN 1-5/5 Sciatic Nerve Floss
MIN 2-:25/:25 Side Plank Rotations
MIN 3-:50 Child’s Pose
(No Measure)
F ROUND
:30 Cal Row @ Easy Pace
6 Cat Cows
6 Bird Dogs
6 Push-Up to Pike
Into…
1 ROUND
:30 Row @ Mod Pace
6/6 Barbell RDL
12 Alt. V-Ups
12 Glute Bridge Ups
into…
1 ROUND
:30 Row @ Hard Pace
6 Barbell Deadlifts
6 Kip Swings
6 Strict Knee Raises