Timberwolf Fitness Roseville – WOD
Metcon (AMRAP – Reps)
Block A:
Power Clean – Every 2:00 for 10:00
3 Power Cleans as quick singles; build in weight.
Aim heavier than a couple of weeks ago while maintaining speed.
-rest 2 min
Block B:
Push Press – Every 2:00 for 10:00
3 Push Presses; build in weight with the same approach.
-rest 5 min
Block C:
1:15 ON / 1:15 OFF x 6 (3 rds of each)
Alternate between the two stations:
1. 100-ft Bodyweight Lunge buy-in, then max Muscle-Ups in remaining time
2. 9/6 cal echo bike, then max Toes-to-Bar in remaining time
Rx = RMU or BMU
Scale = box muscle ups or highest pulling skill, laying leg raises
Notes: you’ll most likely have less time for the muscle ups compared to the T2B. So be sure to break up T2B early. Be quick and deliberate on the lunges, and push the bike.