SCFit WOD, August 31, 2022
[WOD083122]
Warm-up
Warm-up
EMOM x 8 MINUTES
MIN 1 – 40 Single Unders* + Max Alt. Calf Stretches
MIN 2 – 12 Glute Bridge-Ups + Max Groiners
MIN 3 – 40 Single Unders* + Max Calve Raises
MIN 4 – 12 Slow Air Squats + Max Bootstrappers
MIN 1 – 40 Single Unders* + Max Alt. Calf Stretches
MIN 2 – 12 Glute Bridge-Ups + Max Groiners
MIN 3 – 40 Single Unders* + Max Calve Raises
MIN 4 – 12 Slow Air Squats + Max Bootstrappers
*Single Unders can turn to Double Unders in Second Round
Weightlifting
Front Squat (Weight)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 8 MINUTES
35 Double Unders*
7 Front Squats (95/65)|(65/45)
35 Double Unders*
7 Front Squats (95/65)|(65/45)
*Option for Unbroken Double Unders
(Score is Rounds + Reps)
ON A 20:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Front Squat*
*This is one of our Tests for the Strength Cycle starting next week.
(Score is Weight)