SCFit WOD, March 11, 2022
Into…
AMRAP x 5 MINUTES
5 Barbell Front Squats (1/1 Elbow Punch at the Top)
5 Push Press (:01 Pause at the Top)
5 Scap Retractions*
*Upgrade this movement every round…
Round 1 – Scap Retractions
Round 2 – Kip Swings
Round 3 – Pull-Ups or Any Shoulder Prep
Round 4 – Any Shoulder Prep or Skill
21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)
Time cap: 12 minutes
F: 65 lb, then 75 lb, then 85 lb
M: 95 lb, then 115 lb, then 135 lb
AMRAP x 12 MINUTES**
9-7-5
Pull-Ups*
30-30-30
Double Unders
9-7-5
Thrusters (95/65)|(65/45)*
*For the Pull-Ups and the Thrusters, the athlete has the option of increasing the skills and loading as they go through the workout.
**Athletes complete 9 Pull-Ups / 30 Dubs / 9 Thrusters…then 7 Pull-Ups / 30 Dubs / 7 Thrusters…then 5 Pull-Ups / 30 Dubs / 5 Thrusters. After this first ‘round’ athletes have the option to increase the skill of the pull-ups and load of the thrusters each consecutive round.
***Round 1 = Pull-Ups + Thrusters (95/65)|(65/45)
Round 2 = C2B + Thrusters (115/75)|(75/45)
Round 3 = BMU + Thrusters (135/95)|(95/65)
(Score is Total Reps)