Timberwolf Fitness Roseville – WOD

Strict Press (Strict Press
3×3 @7-8 RPE)

18 min clock for both strict & bench press

Bench Press (Weightlifting Variable Reps & Sets)

Metcon (Time)

Metcon:

For Time:

100 DUs

20 Lateral Burpees Over Bar

15 S2OH 135/95

75 DUs

15 Lateral Burpees Over Bar

10 S2OH 155/105

50 DUs

10 Lateral Burpees Over Bar

5 S2OH 185/125

Rx+: Above

Rx: 115/75;135/85;155/105

Scale:95/65;115/75;135/85
Time: 8-12

Notes: this is a big shoulder stamina day. Stay relaxed on the shoulders in the DUs, keep a moderate burpee pace. The S2OH should be done in 1-2 sets. REALLY focus on leg drive here!