SCFit WOD, October 1, 2022
[WOD100122]
Warm-up
<p>2-3 ROUNDS (5 MIN CAP)<br />30 Single Unders<br />4 WB Lunge + WB Lunge + WB Squat<br />4 Ring Rows<br />4 Burpees</p><p>Into…</p><p>2-3 ROUNDS (5 MIN CAP)<br />25 Double Unders<br />8 Russian KBS<br />4 Box Jumps<br />4 WB Push Press <br />4 Wall Ball Shots<br /> </p>
Metcon
Filthy Fifty (Time)
For time:
50 box jumps
50 jumping pull-ups
50 kettlebell swings
50 walking-lunge steps
50 knees-to-elbows
50 push presses
50 back extensions
50 wall-ball shots
50 burpees
50 double-unders
50 box jumps
50 jumping pull-ups
50 kettlebell swings
50 walking-lunge steps
50 knees-to-elbows
50 push presses
50 back extensions
50 wall-ball shots
50 burpees
50 double-unders
Men: 24-inch box, 16-kg KB, 45-lb. push press, 20-lb. ball
Women: 20-inch box, 12-kg KB, 35-lb. push press, 14-lb. ball
Metcon (Time)
<p><br />PARTNER WORKOUT OPTION<br />IN TEAMS OF 2…</p><p>FOR TIME*<br />100 Box Jump (24)<br />100 Jumping Pull-ups<br />100 Kettlebell Swings (53/35)|(35/26)<br />100 Walking Lunges<br />100 Knees to Elbow<br />100 Push Press (45/35)|(35/15)<br />100 Plate Good Mornings (25/15)|(15/10)<br />100 Wall Balls (20/14)|(14/10)<br />100 Burpees<br />100 Double Unders</p><p>*P1 works while P2 rests. Split work as needed.<br /> </p><p>(Score is Time)<br /> </p>