Timberwolf Fitness Roseville – WOD
Metcon (Checkmark)
Block A:
E2MOM for 10 min
2 split jerks (build gradually over the 5 sets)
– rest 2 min
Block B:
E2MOM for 10
6 DB bench (8 RPE)
6 Russian KB swings (7 RPE)
-rest 4
Block C:
12 min AMRAP
15/12 cal machine
2 kipping pull ups (add 2 reps each rd)
Rx = above
Scale = banded kipping pull ups
Notes:
Block A – we are building across 5 sets, but keep in mind that we haven’t been split jerking much. So focus on quality rather than hitting a max weight. Don’t reach failure
Block – B – today is a great day to hit some bench presses and KB swings at a heavier weight than what may be typically programmed in a WOD.
Block C – No butterfly pull ups today, if you prefer not to do kipping you can do strict/banded strict.
Split Jerk (score from the wod)
Metcon (AMRAP – Rounds)
Block C score:
12 min AMRAP
15/12 cal machine
2 kipping pull ups (add 2 reps each rd)
Rx = above
Scale = banded kipping pull ups