Timberwolf Fitness Roseville – WOD
Metcon (AMRAP – Reps)
Running clock
E2MOM for 10 min
7 C2B
7 SHSPU
Max cal machine remainder of the time
rest 4 min
@ 14 min
EMOM for 16 min
1: 50ft HSW
2: 50 ft DB walking lunge (50s/35s)
3: 100m farmers or sandbag carry (any weight)
4: rest
RX+ = above
Rx = Pullup, SHSPU to abmat or kipping HSPU, 25ft HSW, 50s/35s
Scale = banded or jumping pullups, kipping hspu to abmat OR seated DB OH press, 35s/25s, piked handstand + 20 shoulder taps
25ft = 1 rep
50m = 1 rep
Time: 45-1:25 seconds of work on the machine in the first EMOM
Notes: the goal today is to implement the gymnastics movements that we have been working on into a metcon. For the first EMOM, the priority is the gymnastics work, so make sure to approach the max cals in a way that doesn’t hinder your next set of gymnastics movements. If 7 reps is too many scale it down to 5.