SCFit WOD, July 16, 2022
[WOD071622]
Warm-up
Warm-up
1 ROUND
30 Single Unders
10 Slow Shoulder Taps
8 Box Step Overs
8 Good Mornings (BB Optional)
30 Single Unders
10 Slow Shoulder Taps
8 Box Step Overs
8 Good Mornings (BB Optional)
Into…
2 ROUNDS
30 Singles (Single + Single + High Jump)
5 Push-Up to Pike
6 Box Jumps
6 BB Deadlifts*
*Add weight in round 2
EXTENDED WARM-UP
3 SETS
:30 Wall HS Hold
10-12 Box Piked Shoulder Taps
3-5 Strict Deficit HSPU or 5-7 Deficit Push-Ups
Metcon
Metcon (Time)
INDIVIDUAL
4 ROUNDS
10 Box Jump Overs (24/20)
8 HSPU
6 Deadlifts (185/135)|(135/95)
36 Double Unders
4 ROUNDS
10 Box Jump Overs (24/20)
8 HSPU
6 Deadlifts (185/135)|(135/95)
36 Double Unders
-Rest 1:30-
3 ROUNDS
10 Box Jump Overs (24/20)
8 HSPU
6 Deadlifts (225/155)|(155/105)
36 Double Unders
-Rest 1:30-
2 ROUNDS
10 Box Jump Overs (24/20)
8 HSPU
6 Deadlifts (275/185)|(185/135)
36 Double Unders
*Strict HSPU Optional
Metcon
Metcon (Time)
PARTNER
50 Box Jump Overs (24/20)
40 HSPU
15/15 Sync Deadlifts(185/135)|(135/95)
100 Double Unders
50 Box Jump Overs (24/20)
40 HSPU
15/15 Sync Deadlifts(185/135)|(135/95)
100 Double Unders
-Rest 1:30-
40 Box Jump Overs (24/20)
30 HSPU
10/10 Sync Deadlifts(225/155)|(155/105)
100 Double Unders
-Rest 1:30-
30 Box Jump Overs (24/20)
20 HSPU
5/5 Sync Deadlifts (275/185)|(185/135)
100 Double Unders
*Split all reps as needed, except deadlift
**Strict HSPU Optional