SCFit WOD, September 15, 2022
[WOD091522]
Warm-up
Warm-up
EMOM x 7 MINUTES (:40 ON / :20 OFF)
MIN 1 – Up-Down + Scap Push-Up
MIN 2 – Alt. Samson Lunges
MIN 3 – Single DB Strict Press
MIN 4 – Up-Down + Step-Up
MIN 5 – Jumping Air Squats
MIN 6 – Single DB Push Press
MIN 7 – Up-Down + Box Jump
MIN 1 – Up-Down + Scap Push-Up
MIN 2 – Alt. Samson Lunges
MIN 3 – Single DB Strict Press
MIN 4 – Up-Down + Step-Up
MIN 5 – Jumping Air Squats
MIN 6 – Single DB Push Press
MIN 7 – Up-Down + Box Jump
Weightlifting
Metcon (Weight)
STRENGTH
4 SETS
5 Drop Jerks*
4 SETS
5 Drop Jerks*
-Rest As Needed b/t Sets-
*Start Light and build to Moderate. Superset each set with 10 Split Stance DB Strict Press.
(Score is Weight)
Week 2 of 9
Metcon
Metcon (AMRAP – Reps)
NCFIT BENCHMARK WORKOUT
"DEJA VU"
"DEJA VU"
EMOM x 20 MINUTES
MIN 1 – 8 Up-Down Box Jump Overs (24/20) + Max DB Shoulder to Overhead (50/35)|(35/20)
MIN 2 – Rest
(Score is Total DB S2OH Reps)
NOTE: New Benchmark
OPTIONAL COOL DOWN
FOR RECOVERY
5:00 Foam Roll Lats + Tricep Smash
(No Measure)