SCFit WOD, June 20, 2022
[WOD062022]
Warm-up
Warm-up
AMRAP x 4 MINUTES
20 Crossbody Mountain Climbers
6 Scap Push-ups
6 Step-Ups
6 Slam Ball Deadlifts
6 Slam Ball Front Squats
20 Crossbody Mountain Climbers
6 Scap Push-ups
6 Step-Ups
6 Slam Ball Deadlifts
6 Slam Ball Front Squats
Into…
2 ROUNDS
10 Box Jumps w/ Step-Down
8 Push-Up to Pike
8 Slam Balls
Weightlifting
Bench Press (Weight)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 16 MINUTES
10/10 Single Arm DB Deficit Push-Up
20 Box Jumps (24/20)
30 Slam Balls (30/20)|(20/10)
10/10 Single Arm DB Deficit Push-Up
20 Box Jumps (24/20)
30 Slam Balls (30/20)|(20/10)
(Score is Rounds + Reps)
OPTIONAL FINISHER
FOR TIME
20-15-10-15-20
Alt. Plank Slam Ball Taps
40-30-20-30-40
Slamball Russian Twists
(Score is Time)
1×5 @ 40%
1×5 @ 50%
1×5 @ 60%
Bench Press*
*Based off of 90% of Heavy 1-Rep. This is a Deload Week.
Week 8 of 9
(Score is Weight)