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TimberWolf Crossfit – St.Paul – CrossFit WOD
Strength Part 1 (No Measure)
Every minute for 8 minutes (4 rounds):
Minute 1
• Max Strict Handstand Push-Ups for 40 seconds
Minute 2
• Max Hollow Body Rocks for 40 seconds
*Hollow Body Rocks – Quality reps only
*If you are unable to complete 3-4 reps on min 1, regress to 3-4 slow/controlled eccentric only reps lowering head to floor with control in about 3-4 seconds
Strength Part 2 (No Measure)
Every minute for 4 minutes (2 rounds):
Minute 1
• Max Seated Banded Overhead Presses for 20 seconds
Minute 2
• Wall Facing Handstand Hold for 40 seconds
Chest to Burpee (AMRAP – Rounds and Reps)
On 17 minute clock:
10 minute AMRAP:
25 Chest to Bar Pull Ups
25 Synchronized Bar Facing Burpees
directly into 7 minute clock:
Find a 1 Rep Max power clean
Power Clean (1 rep max)
Extra Credit (Optional After Class Work)
Metcon (No Measure)
5-10 Strict Ring Muscle Up Eccentrics
*Accumulate 5-10 reps; rest as needed b/t each for quality – slow & controlled for quality.
*Similar to last week, aim for more time under tension/slower reps or less assistance.
*Jump to the top of ring muscle up to begin each rep.
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Metcon (No Measure)
2 alternating sets of:
8-6-4-2 Bulgarian Ring Rows
*rest 5-10 sec between unbroken sets
*Pick a body angle that allows you to do each of the sets unbroken
Rest 1 minute
False Grip Passive Hang with Turn Out for Max Duration
*focus on strong turnout/external rotation of wrists
