SCFit WOD, August 13, 2021
[WOD081321]
Warm-up
Warm-up
AMRAP x 6 MINUTES
30 Single Unders*
5 Hip to Above the Knee Deadlift
5 Hip to Below Knee Deadlift
5 Full Deadlifts
:30 Bike
30 Single Unders*
5 Hip to Above the Knee Deadlift
5 Hip to Below Knee Deadlift
5 Full Deadlifts
:30 Bike
*At 3:00 transition to either 15 Double Unders or :30 Single Single Double Attempts.
Weightlifting
Deadlift (5-3-1)
Metcon
Metcon (AMRAP – Rounds and Reps)
WORKOUT
AMRAP x 15 MINUTES
25 Double Unders
5 Sumo Deadlifts (275/185)|(185/135)
25 Double Unders
20/15 Cal Bike
AMRAP x 15 MINUTES
25 Double Unders
5 Sumo Deadlifts (275/185)|(185/135)
25 Double Unders
20/15 Cal Bike
(Score is Rounds + Reps)
1×5 @ 75%*
1×3 @ 85%
1×1+ @ 95%
*Based off of 90% of Heavy 1-Rep
**Add 5-10lb to the working weight today.
Week 7 of 9
(Score is Weight)