Timberwolf Fitness Roseville – WOD
Weighted Pull-ups (Weighted Strict Pull Ups
Every 2:00 for 12:00
3 Reps)
This is both strength work and a primer for the piece to follow. Start at a moderate – doable weight and build gradually from there. Your 6th set should be a real challenge. You can load them however you want- vest, ruck, chain belt, DB between legs, KB hooked on feet, etc..
For those still working on Strict Pull Ups, try a different variation than what you may always go for. Try a Low Bar Kneeling Pull Up, Negative Pull Ups, or Tempo Banded Lat Pull Downs
Metcon (Time)
For Time
15/12 Calorie Bike
2 Muscle Ups
15/12 Calorie Bike
4 Muscle Ups
15/12 Calorie Bike
6 Muscle Ups
15/12 Calorie Bike
8 Muscle Ups
15/12 Calorie Bike
10 Muscle Ups
15min Cap
S- Row Cals, Highest Pullup Skill
RX as written
RX+ Ring MU