Timberwolf Fitness Roseville – WOD
Handstand Work (Checkmark)
Spend 10 min working on handstand positioning.
Ex. Overhead plate walks, handstand holds, wall walks, handstand walking.
Don’t burn out too much before the metcon.
Metcon (AMRAP – Reps)
Metcon:
6 x 3:00 AMRAP
1:30 Rest Between
(Pick up where you left off)
15/12 Cal row
12 V-Ups/D-ball OH slams (you choose)
9 DB squats
6 DB strict press
3 Wall Walks
Rx = 35s/25s
Scale = 25s/15s, modified wall walk
Stimulus: Repeatable engine output + upper-body pulling skill + controlled gymnastics strength
Notes: Treat each 3-minute window like its own effort and aim to keep your output consistent across all 6 rounds.
Bike at a pace that elevates your heart rate but still lets you attack the V-ups and presses.
Try to go unbroken on the strict press, and stay tight through your midline on both V-ups and wall walks.
Use the 1:30 rest to slow your breathing, reset, and get ready to work again.