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TimberWolf Crossfit – St.Paul – CrossFit WOD
Will Smith Saves The World (AMRAP – Rounds and Reps)
In Teams of 2:
30 min Clock:
1776m Row – Shared
…into
AMRAP in remaining time:
74 TTB
74 Single arm DB Lunge 50/35lb – In Place, DB Held Anyhow
74 DB Snatch 50/35lb
74 Cal Row
*all reps are shared between partners
*1 person working at a time
Core Finisher (if time allows) (No Measure)
AMRAP :30 – Hollow Body Rocks
Rest :30
AMRAP :30 – Russian Twists
Rest :30
AMRAP :30 – Hollow Body tuck Hold
Extra Credit (Optional After Class Work)
Strength (No Measure)
Part 1
Every 2 minutes for 12 minutes (3 rounds):
Minutes 1-2
10 Landmine Rainbows
Minutes 3-4
10 Tall Kneeling Landmine Antirotations
*10/side for both movements
Part 2
6x intervals of 20s work, 10s rest, with no break between movements.
Landmine Side Bends for reps
Score is the total reps performed across intervals
*alternate sides per set (3 sets/side)
()
()
Part 1 (No Measure)
Every minute for 12 minutes (4 rounds):
Minute 1
Ring Support Hold for 20 seconds
Minute 2
Bottom of Ring Dip Hold for 20 seconds
Minute 3
Max Hollow Body Rocks for 40 seconds
*It’s max time accumulated in the 20 seconds. Focus on the highest quality possible of
positions with strong lockout at top and control of bottom position.
Part 2 (No Measure)
Every minute for 8 minutes (4 rounds):
Minute 1
Tripod Headstand for 20 seconds
Minute 2
Beginner Frog Stand for 20 seconds
