SCFit WOD, July 9, 2021
[WOD070921]
Warm-up
Warm-up
AMRAP x 7 MINUTES
100m Run (Med Ball Optional)
10 Med Ball Deadlifts*
5 Lunge-Lunge-Squat w/ Medicine Ball in Front Rack
10 Alt. Bird Dogs
100m Run (Med Ball Optional)
10 Med Ball Deadlifts*
5 Lunge-Lunge-Squat w/ Medicine Ball in Front Rack
10 Alt. Bird Dogs
*At the 3:30 mark, switch to Med Ball G2OH.
Weightlifting
Back Squat (5-5-5)
Metcon
Metcon (AMRAP – Reps)
2 SETS
AMRAP x 3 MINUTES
Max Wall Balls (20/14)|(14/10)
AMRAP x 3 MINUTES
Max Wall Balls (20/14)|(14/10)
-Rest :30-
AMRAP x 2 MINUTES
Max Russian KB Swings (70/53)|(53/35)
-Rest :30-
AMRAP x 1 MINUTE
Max KB Goblet Squats
-Rest 2:00 b/t Sets-
(Score is Total Reps)
OPTIONAL COOL DOWN
FOR RECOVERY
2:00 Seated Straddle
1:00 Pidgeon Stretch (R)
1:00 Pidgeon Stretch (L)
2:00 Childs Pose
(No Measure)
1×5 @ 65%*
1×5 @ 75%
1×5 @ 85%
*Based off of 90% of Heavy 1-Rep
Week 2 of 9
(Score is Weight)