SCFit WOD, June 22, 2022
[WOD062222]
Warm-up
Warm-up
EMOM x 8 MINUTES
MIN 1 – 100m Run + Max Bootstraps
MIN 2 – :45 Lunge + Lunge + Air Squat
MIN 3 – 10 Up-Downs + Max Cat/Cow
MIN 4 – :45 Cossack Squats
MIN 1 – 100m Run + Max Bootstraps
MIN 2 – :45 Lunge + Lunge + Air Squat
MIN 3 – 10 Up-Downs + Max Cat/Cow
MIN 4 – :45 Cossack Squats
Weightlifting
Back Squat (Weight)
Metcon
Metcon (AMRAP – Rounds and Reps)
5 SETS*
AMRAP x 3 MINUTES
12 DB Goblet Squats (50/35)|(35/20)
8 Alt. DB Goblet Lunges
100m Run
AMRAP x 3 MINUTES
12 DB Goblet Squats (50/35)|(35/20)
8 Alt. DB Goblet Lunges
100m Run
-Rest 1:00 b/t Sets-
*Pick up where you left off.
(Score is Total Rounds + Reps)
1×5 @ 40%
1×5 @ 50%
1×5 @ 60%
Back Squat*
*Based off of 90% of Heavy 1-Rep. This is a Deload Week.
Week 8 of 9
(Score is Weight)