SCFit WOD, August 19, 2022

BySoldierCityFitness

[WOD081922]

Warm-up
Warm-up
2 ROUNDS
100m Jog
10 Up-Downs
8 Scap Push-Ups
8 Alt. Groiners
8 Air Squats

Into…

2 ROUNDS
100m Run
5 Burpees*
12 Alt. Elbow Punches
6 Strict Press w/ :01 Pause OH
6 Barbell Front Squats

*Rnd 2 complete Burpees Over the Bar.

Weightlifting
Thruster (Weight)
STRENGTH
ON A 10:00 RUNNING CLOCK…
Build to a 1-Rep Heavy Thruster*

*Thruster-Jerk is not an option.

(Score is Weight)

Metcon
Metcon (Time)
NCFIT BENCHMARK WORKOUT
"HAYMAKER"

4 SETS
ON A 3:30 RUNNING CLOCK…
200m Run
10 Burpees Over the Bar
4 Thrusters (155/105)/(115/75)*

-Rest Remaining Time-

*Add one rep to your Thruster Each Round. Set 1 =4 / Set 2 = 5 / Set 3 = 6 / Set 4 = 7.

(Score is Total Time)