TimberWolf Crossfit – St.Paul – CrossFit WOD
Strength Part 1 (2 Rounds for reps)
Every minute for 8 minutes (4 rounds):
Minute 1 – Max Seated Forward Fold Banded Hooks for 30 seconds
Minute 2 – Max Seated Single Leg Pike Lifts for 30 seconds
*Alternating Legs on minute 2
Strength Part 2 (2 Rounds for reps)
Every 2 min x 4 sets:
AMRAP Strict TTB (30 sec of work)
-Rest 15 Sec-
AMRAP TTB in sets of 7 unbroken until 75 sec Mark
*Final set work through the full 2 min mark
Scale Option
3-5 hanging Knee Tuck to Leg Extension in 30 sec
-Rest 15 Sec-
AMRAP TTB in sets of 2-3 unbroken until 75 sec mark
*Final set work through the full 2 min mark
“4th Quarter” (Time)
4 Rounds for Time:
Echo Bike 24/18 calories
12 Renegade Rows @ 50/35 lbs
Time Cap: 14 minutes
*alternating arms on rows (6/side)
Masters RX: 40/30 lb
Cash Out (if time allows) (No Measure)
3 sets:
Bench DB Y-T-W’s: 10-12 reps each – alternating reps
Extra Credit (Optional After Class Work)
Ring muscle up work (Checkmark)
1. Top of the Ring Pull-up Hold / false grip lock off : 1 x Max Set, then 3 x 50% of max
time, rest as needed.
*Ideally holding rings at ribcage/sternum
2. Ring Support Hold – rings turned out: 6 x 10s hold, rest 45-60s.
3. Bottom of ring dip Hold: 6 x 5-10s hold, rest 45-60s.
4. Strict Feet Elevated Bulgarian Ring Row : 3 x 8-10, rest 60s.
5. Small Magnitude Kip Swings on rings : Accumulate 30 swings for quality.
6. Tempo Strict Dips (21×1): Accumulate 20 reps for quality.
