WOD – Mon, Sep 21

Timberwolf Fitness Roseville – WOD

Metcon (Checkmark)

Block A:

E2MOM for 10 min

3 Front Squats (RPE 7)

– 2 min rest/transition

Block B:

E2MOM for 10 min

10 push up + renegade row

10 plank dumbbell pull thrus

Block C:

For time:

2-4-6-8-6-4-2

Front squat

S2OH

Rx = 135/95

Scale = 95/65
Notes:

Block A – keep around the same weight across all sets. Focus on good movements and driving through the floor as come up out of the squat

Block B – This is a core focused section. Maintain a strong plank position throughout. If you’re losing form, decrease the weight.

Block C- This is a quick burner the weight should feel manageable for large sets so hang onto the bar as long as you can.

Front Squat (score from metcon)

Metcon (Time)

Score from Block C:

For time:

2-4-6-8-6-4-2

Front squat

S2OH

Rx = 135/95

Scale = 95/65