SCFit WOD, June 16, 2022
[WOD061622]
Warm-up
Warm-up
1 ROUND
200m Run
15 Sit-Ups
8 Lunge-Lunge-Squat
10 Slam Ball Ground to Overhead
200m Run
15 Sit-Ups
8 Lunge-Lunge-Squat
10 Slam Ball Ground to Overhead
1 ROUND
100m Run
10 Slam Balls
10 Slam Ball Goblet Squats
Weightlifting
Back Squat (Weight)
Metcon
Metcon (AMRAP – Reps)
EMOM x 15 MINUTES
MIN 1 – 5 Front Squats (Athlete Choice, Heavy)*
MIN 2 – 25 Slam Balls (30/20)|(20/10)
MIN 3 – :45 Max Sit-Ups
MIN 1 – 5 Front Squats (Athlete Choice, Heavy)*
MIN 2 – 25 Slam Balls (30/20)|(20/10)
MIN 3 – :45 Max Sit-Ups
*Option to build or use the same weight for all sets. Bar can come from the floor or rack.
(Score is Total Sit-Ups)
OPTIONAL COOL DOWN
FOR RECOVERY
5:00 Olympic Wall Squat
2:00 Frog Stretch
(No Measure)
1×5 @ 75%
1×3 @ 85%
1×1+ @ 95%
Back Squat*
*Based off of 90% of Heavy 1-Rep
**Add 5-10lb to the working weight today.
Week 7 of 9
(Score is Weight)