TimberWolf Crossfit – St.Paul – CrossFit WOD
5 rounds every 8 mins (40 mins) (5 Rounds for time)
500/400m row,ski, or run, 2x bike
20 DB snatches (50/35) (70/50)
15 Pushups to Plate (45/25 plate) *
20 Situps
*set plates just outside of hand,
– Shoulders pass elbow on down phase
– rep finishes with arms locked out on top of plate
-walk hand back down
Interval training. simpler movements to inspire higher intensity
Should be roughly 2:1 work to rest ratio (4-5mins work/2-3 min of rest)
New movement plate pushups, I added a new standard for pushups (for this particular movement) to keep people as explosive as possible.
