SCFit WOD, August 31, 2024
SCFit – Sat, Aug 31
Warm-Up
Warm-Up
Line Drill
– Walking High Knees
– Ankle Grabs
– Elephant Walks
– Toy Soldiers
– Jogging High Knees
– Butt Kickers
– 100m Run
Into…
2 ROUNDS
8 Step-ups / 8 Box Jumps
8 Scap Push-Ups / 8 Push-Ups
8 KB Deadlift / 8 Russian KB Swings
8 Sit-Ups / 8 Knee Raises
8 Air Squats / 8 Lunges
8 BB Strict Press / 8 BB Push Press
Workout – Performance
Flip Your Fate (Time)
Flip Your Fate…
Teams Of 2
3 Rounds(40 min cap)
Heads/Tails
400 m Run/400 m Run Backwards
30 Box Jumps/30 Squat to Box Jumps
40 Push-Ups/40 H.R.P.U.
50 R.K.B.S./50 K.B.S(53/35)
50 Sit-Ups/50 T.2.B.
30 Goblet Squats/30 Goblet Lunges(53/35)
30 Shoulder Press/30 Push-Press(95/65)
Teams Of 2
3 Rounds(40 min cap)
Heads/Tails
400 m Run/400 m Run Backwards
30 Box Jumps/30 Squat to Box Jumps
40 Push-Ups/40 H.R.P.U.
50 R.K.B.S./50 K.B.S(53/35)
50 Sit-Ups/50 T.2.B.
30 Goblet Squats/30 Goblet Lunges(53/35)
30 Shoulder Press/30 Push-Press(95/65)
Workout – Fitness
Flip Your Fate – Fitness (Time)
Teams Of 2
3 Rounds(40 min cap)
Heads/Tails
200 m Run/200 m Run Backwards
30 Step Ups/30 Squat to Step Ups
40 Knee Push-Ups/40 Knee H.R.P.U.
50 R.K.B.S./50 K.B.S(35/24)
50 Sit-Ups/50 T.2.Something
30 Goblet Squats/30 Goblet Lunges(35/24)
30 Shoulder Press/30 Push-Press(65/45)