SCFit WOD, June 6, 2022
[WOD060622]
Warm-up
Warm-up
2 Rounds
8/6 Cal Bike (EZ Pace)
6 Cat/Cows
6/6 Single Leg Glute Bridge-Ups
8 Alt. Deadbugs
8/6 Cal Bike (EZ Pace)
6 Cat/Cows
6/6 Single Leg Glute Bridge-Ups
8 Alt. Deadbugs
Into…
2 Rounds
10/8 Cal Bike (Hard Pace)
5/5 Staggerd Stance Good Morning (Optional BB)
8 Above The Kneed Deadlifts
:30 Tuck Hold
*Round 2 complete Empty Bar Deadlifts
Weightlifting
Deadlift (Week 6 of 9) (Weight)
1×3 @ 70%
1×3 @ 80%
1×3 @ 90%
1×3 @ 80%
1×3 @ 90%
*Based off of 90% of Heavy 1-Rep
**Add 5-10lb to the working weight today
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 Min
20/15 Cal Bike
3 Deadlifts (315/205)(225/155)*
20/15 Cal Bike
3 Deadlifts (315/205)(225/155)*
*Increase Reps by 2 after each full round.
(Score is Rounds + Reps)
KG BB: (143/93)(100/70)
OPTIONAL FINISHER
2-3 SETS
7-10 Barbell Rollouts
12-15 Strict Knees to Chest
15-20 Deadbugs
-Rest As Needed b/t Sets-