Timberwolf Fitness Roseville – WOD
Push Press (Push Press
Start around 5 RPE, build to a challenging set of 3
Emphasize Push Press — no dropping into Push Jerks))
– Brace hard for push press and finish with strong lockout, ensure we aren’t push jerking toward the heavier sets
Metcon (Time)
Metcon:
100-80-60-40-20 DUs
2-4-6-8-10 Power Cleans
Rx+: 225/155
Rx: 185/125
Scale: 135/85; SUs (10 DU attempts to start each set)
cap: 14 min
Time domain: 7-11min
Stimulus: Fast; Heavy
Athlete notes: stay smooth on DUs
– reset breathing before cleans
– break sets before grip/back fatigue affects positions.
– the cleans should be heavy enough that quick singles is the play