SCFit WOD, December 24, 2022
PARTNER WORKOUT OPTION
IN TEAMS OF 2..
AMRAP x 35 MINUTES*
100m Run
2 Power Cleans (185/125)|(135/95)
3 Burpees to a Plate
4 DB Push Press (50/35)|(35/20)
5 Toes to Bar
6 Hand Release Push-ups
7 Plate Ground to OH (45/35)| (35/25)
8 Wall Balls (20/14)|(14/10)
9 Deadlifts (185/125)|(135/95)
10 Walking Lunges
11 DB Thruster
12 Bar Muscle-Ups
*P1 works while P2 rests. Split work as Needed. 100m Runs are
completed together.
(Score is Rounds + Reps)
BMU Option 1: Jumping BMU
BMU Option 2: Burpee Pu-Ups
NCFIT BENCHMARK WORKOUT
"12 DAYS OF NCFIT"
FOR TIME*
Day 1 – 100m Run
Day 2 – Power Clean (185/125)|(135/95)
Day 3 – Burpees to a Plate
Day 4 – Single Arm DB Push Press (50/35)|(35/20)
Day 5 – Toes to Bar
Day 6 – Hand Release Push-ups
Day 7 – Plate Ground to OH (45/35)|(35/25)
Day 8 – Wall Balls (20/14)|(14/10)
Day 9 – Deadlifts (185/125)|(135/95)
Day 10 – Walking Lunges
Day 11 – Single Arm DB Thruster
Day 12 – Bar Muscle-Ups
*Workout flows just like the Holiday song…each day represents the number of reps. Start at Day 1 (1 rep), then do Day 2 (2 reps) + Day 1 (1 rep) , Day 3 (3reps) + Day 2 (2 reps) + Day 1 (1 rep)…and so on.
AMRAP X 3 MINUTES
5 WB Thrusters
5 Burpees to a Plate
5 Kip Swings
100m Run
Into..
AMRAP X 3 MINUTES
5 Hand Release Push-Ups
5 Empty BB Hang Power Cleans
10 Lunges
5 DB Push Press