SCFit WOD, April 19, 2022
[WOD041922]
Warm-up
Warm-up
EMOM x 6 MINUTES
MIN 1 – :30 Max Single Unders + 12 Slow Calf Raises
MIN 2 – 12 Slow Med Ball Squats + Max Bootstraps
MIN 3 – :30 Slow Barbell RDL + Max Hollow Hold
MIN 4 – 30 Double Unders + Max Cat Cow
MIN 5 – 12 Med Ball Thrusters + Max Overhead Hold
MIN 6 – :30 Slow Barbell High Pull + Max Alt V-Ups
MIN 1 – :30 Max Single Unders + 12 Slow Calf Raises
MIN 2 – 12 Slow Med Ball Squats + Max Bootstraps
MIN 3 – :30 Slow Barbell RDL + Max Hollow Hold
MIN 4 – 30 Double Unders + Max Cat Cow
MIN 5 – 12 Med Ball Thrusters + Max Overhead Hold
MIN 6 – :30 Slow Barbell High Pull + Max Alt V-Ups
Weightlifting
Clean and Jerk (1-1-1-1-1)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 13 MINUTES
40 Double Unders*
30 Wall Balls (20/14)|(14/10)
20 Toes to Bar
40 Double Unders*
30 Wall Balls (20/14)|(14/10)
20 Toes to Bar
*Option for ‘Unbroken.’
(Score is Rounds + Reps)
ON A 20:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Clean and Jerk
(Score is Weight)
Week 8 of 8