SCFit WOD, August 9, 2022
[WOD080922]
Warm-up
Warm-up
AMRAP x 3 MINUTES
3 Inchworms + Push-Up
4 Scap Push-Up to Pike Position
5 Bootstrappers
3 Inchworms + Push-Up
4 Scap Push-Up to Pike Position
5 Bootstrappers
Into…
AMRAP x 5 MINUTES
5 Up-Downs + Alt. Shoulder Tap
5/5 Single Arm Arnold Press
5 Jumping Air Squats
STRENGTH
EMOM x 8 MINUTES
MIN 1 – :40 Wall/Box Hollow Body Hold
MIN 2 – Complete one of the below options…
Option 1:
3-5 Deficit Handstand Push-Ups
Or…
Option 2:
3-5 Handstand Negatives
Or…
Option 3:
3-5 Slow DB Strict Press (:03 Lower)
(No Measure)
Metcon
Metcon (Time)
FOR TIME
50 Burpees
50 Burpees
Immediately Into…
8 ROUNDS
5 Handstand Push-Ups*
7 Back Squats (115/75)|(75/55)
Immediately Into…
50 Burpees
(Score is Time)
*Option for Strict Handstand Push-Ups.
HSPU Option 1: Pike Push-Ups
HSPU Option 2: DB Strict Press