SCFit WOD, November 15, 2022
SCFit – Tue, Nov 15
Warm-up
Bench Press (Weight)
STRENGTH
1.) 5-5-5-5 (21X1)*
Tempo Bench Press
*Start Moderate and build to Mod-Heavy.
(Score is Weight)
-Short Rest b/t P1 & P2-
Bench Press (Weight)
2.) ON A 1:00 RUNNING CLOCK…
Max Reps Bench Press (Athlete Choice, Light-Mod)*
*Goal should be 15-20 Reps.
(Score is Weight)
Weightlifting
Metcon
Metcon (AMRAP – Reps)
EMOM x 15 MINUTES
MIN 1 – 12/10 Cal Bike*
MIN 2 – 20 Ring Rows
MIN 3 – :50 Max Push Press (75/55)|(65/45)
*After each full round add 1 Cal. Ex. R1=12/10, R2=13/11, and so on.
(Score is Total Reps of Push Press)
EMOM x 8 MINUTES
MIN 1 – :45 Mod Bike
MIN 2 – :20/:20 SA Ring Row
MIN 3 – :45 Up-Down + Shoulder Tap
MIN 4 – :20/:20 SA DB Strict Press
MIN 5 – :45 Mod Bike
MIN 6 – :40 Slow Ring Rows
MIN 7 – :40 Burpees
MIN 8 – :20/:20 SA DB Push Press