Timberwolf Fitness Roseville – WOD
Gymnastics EMOM (part 2) (Checkmark)
Spend 5-8 minutes warming up gymnastics skills (pick 2 skills)
EMOM for 5 min
20 seconds of gymnastics work on skill #1
– 2 minute rest/transition time
into EMOM for 5 min
20 seconds of gymnastics work on skill #2
Metcon (Time)
For time:
800 m run / 60/48 cal echo (If you start on the run, end on the bike and vice versa)
3 wall walks
50 goblet lunges
3 ww
50 hang DBS
3 ww
50 goblet squats
3 ww
60/48 cal echo / 800 m run
Rx+ = 70/50
Rx = 50/35
Scale = 35/25, modified wall walks
Cap: 30 min
Times: 22-30min
Notes: Settle into a sustainable pace from the start. Keep transitions short, move steadily through the wall walks, and avoid redlining before the final machine effort.