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TimberWolf Crossfit – St.Paul – CrossFit WOD
Strength Part 1 (Checkmark)
Every minute for 8 minutes (4 rounds):
Minute 1
Seated Forward Fold Banded Hooks for 30 seconds
Minute 2
1 Toes To Bar “steps” Complex
*perform the complex as follows: 3 Kip Swings + 3 Kipping Knee Raises + 3 TTB +
3 Kipping Knee Raises + 3 Kip Swings
Strength Part 2 (Checkmark)
Toes to bar Progressions
OPTION 1
Beginner – Progressing on 2 weeks ago:
Every 2 min x 4 sets:
3-5 Strict hanging Knee Tuck to Leg Extension (30 sec cap)
-Rest 15 Sec-
AMRAP TTB in sets of 2-5 unbroken until 75 sec Mark
OPTION 2
Advanced – If completed at least 60 reps in the 6 min test:
For time:
12, 11, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
*Unbroken sets of TTB
*8 min cap
“Farm Work” (Time)
3 Rounds For Time:
Row 50/40 calories
Dumbbell Farmers Carry 300 feet @ 50/35
Time Cap: 16 minutes
RX+ :70/50
Extra Credit (Optional After Class Work)
Extra Credit Part 1 (No Measure)
False Grip Ring Lock Off
4 sets of @ 50%
Rest as needed
*50% of max time from 2 weeks ago
Extra Credit Part 2 (No Measure)
Ring Support Hold
6 sets of for 15 seconds
Rest 1 minute between sets
Extra Credit Part 3 (No Measure)
Bottom of Ring Dip Hold
6 sets of for 8-10 seconds
Rest 1 minute between sets
Extra Credit Part 4 (No Measure)
Bulgarian Ring Row
3 sets of 10 reps
Rest 1 minute between sets
*keep strict with feet elevated
Extra Credit Part 5 (No Measure)
40 Arch To Hollow Ring Swings
*accumulate 40 for quality
Extra Credit Part 6 (No Measure)
25 Strict Ring Dips (21X1 tempo)
