SCFit WOD, August 10, 2022
[WOD081022]
Warm-up
Warm-up
EMOM x 6 MINUTES
MIN 1 – :40 Bike @ Mod-Hard Pace
MIN 2 – :20 Slam Ball Ground to Overhead + :20 Step-Ups*
MIN 3 – :20 Hollow Hold + :20 Glute Bridge-Up
MIN 1 – :40 Bike @ Mod-Hard Pace
MIN 2 – :20 Slam Ball Ground to Overhead + :20 Step-Ups*
MIN 3 – :20 Hollow Hold + :20 Glute Bridge-Up
*Switch to Slam Balls and Box Jump on Second Round
Weightlifting
Metcon (Weight)
STRENGTH
ON A 12:00 RUNNING CLOCK…
Build to a Heavy 3-Rep TNG Power Clean
ON A 12:00 RUNNING CLOCK…
Build to a Heavy 3-Rep TNG Power Clean
(Score is Weight)
Metcon
THE HILLS HAVE THIGHS (Calories)
NCFIT BENCHMARK WORKOUT
"THE HILLS HAVE THIGHS"
"THE HILLS HAVE THIGHS"
EMOM x 24 MINUTES
MIN 1 – Complete 1 Round*
MIN 2 – Max Cal Bike
MIN 3 – Rest
*1 Round:
1 Power Clean (100% of 3-Rep Power Clean)
4 Box Jumps (24/20)
12 Slam Balls (30/20)|(20/10)
(Score is Total Cals)