Timberwolf Fitness Roseville – WOD
Metcon (AMRAP – Reps)
For reps w/a partner:
E6MOM for 30 min
38 box jumps (alt each jump b/t you and your partner)
8 wall walks
38/30 cal echo bike
Max bear complexes
1 bear complex = power clean + front squat + push press + back squat + push press
If you hit a total of 50 bear complexes switch to max bar facing burpees.
Solo
5×4 min AMRAP/2 min rest between
19 box jumps
4 wall walks
19/15 cal echo bike
max bear complex (until 25 reps then max BFB)
Rx+ = 20 inch box, 135/95
Rx = 20 inch box, 115/85
Scale = Box step ups, 95/65, modified wall walk
You should have at least 1 min to do bear complexes (scale accordingly).