TimberWolf Crossfit – St.Paul – CrossFit WOD
Strength (3 Rounds for weight)
Every 90 seconds for 9 minutes (3 rounds):
Minutes 0:00 – 1:30
5 Push Presses
Minutes 1:30 – 3:00
8-10 Kipping Handstand Push-Ups
*Increase load in small jumps each set ending at a heavy 5 reps for the day on push press
*Advanced perform Deficit Kip HSPU’s on plates.
“Pause” (AMRAP – Reps)
Every 90 sec x 8 sets:
Even Sets ( On a 60 sec clock)
8 lateral pogo burpees over line
Max wall balls @ 20/14lb
Odd sets: ( On a 60 sec clock)
10 wall balls @ 20/14lb
Max lateral pogo burpees over line
Cooldown (if time allows) (No Measure)
3 Sets
Cat-Cow – 10 Slow Controlled reps
McGill Curl up x :30 hold
Bird-Dogs x 4/side
Extra Credit (Optional After Class Work)
Extra Credit Part 1 (Weight)
Every 3 minutes, for 12 minutes (4 sets):
3 Snatch Pulls + 2 Hang Squat Snatches
*around 80-85% of Complex from last week
Extra Credit Part 2 (AMRAP – Reps)
3 sets for reps:
2 min AMRAP of clean and jerks
–Rest 2 mins between sets–
*Set 1 – 65%, Set 2 – 70%, Set 3 – 75% 1RM C/J
