Timberwolf Fitness Roseville – WOD
Paused Front Squat (Work up to 3RM w/2 sec pause at the bottom of each squat
15 min clock)
Metcon (Time)
3 RFT:
400 meter run
20 T2B
10 front squats (from ground; increase weight each round)
Rx+ = 135/95; 155/105; 185/125
Rx= 115/75; 135/85; 155/105
Scale = 300 m run; hanging knee raises or v-ups; 75/55; 95/65; 115/75
Cap: 16 min
Time Domain: 10-16 min
Stimulus: leg stamina, midline fatigue, barbell loading increase
Notes: stay smooth on the first run and don’t come out too hot. Break T2B early. Front squats should stay smooth even with the increase in weight. As weight increases, keep good form, stay tall and keep the core tight.