Announcements
Holiday Weekend Schedule
Friday, July 3rd
Classes: 8:30 am & 10 am – all other classes are cancelled
– Open gym will be at 11am-1:30pm & 3:30-4:30pm
Saturday & Sunday, July 3rd and 4th
All classes are cancelled
– Open gym will still have its normal hours
Timberwolf Fitness Roseville – WOD
Gymnastics Skill (EMOM) (AMRAP – Reps)
Pick a gymnastics skill that you would like to do for today’s E2MOM and spend 6- 10 minutes warming up that skill
Then…
E2MOM for 12 min (6 rds)
Either 30 sec gymnastics skill work OR a max unbroken set
Skill options: HSPU, SHSPU, WW, HSW, Pull ups, C2B, T2B
(or a variation of the above options, ex. banded pull ups)
Flow: pick ONE gymnastics skill to work on across all sets.
Ex. T2B – you can either work on T2B for 30 sec, then rest 90 sec OR hit a max set of T2B and rest the remainder of the 2 min.
Each skill has a cap – this is to ensure that athletes aren’t doing too much volume. Keep track of your reps each round and stop the workout either at the 6th set or when you hit the designated cap whichever comes first.
Ex. If I hit 80 T2B during the 5th E2MOM, I’m done and will not do the 6th E2MOM
Caps:
HSW = 300 ft
WW = 30 reps
RMU/BMU = 40 reps
HSPU/SHSPU/Pull ups/C2B = 50 reps
T2B = 80 reps
Try to pick a new skill if you have been doing the same one the last few weeks. Also note that there are BMUs in tomorrow’s WOD.
Metcon (AMRAP – Reps)
Metcon:
20min EMOM:
1&2- 25/20 Cal Echo Bike
3- 10 Wall Balls + 2 wall walks
4- 10 KB Swings + 10 goblet reverse lunges
5- Rest
Rx: 20/14; 53/35
Scale: 20/16 cal echo, 14/10; 44/26, modified wall walk or plank shoulder taps (10)
Notes: each section of this workout should get progressively easier. The bike will feel tough especially in the later rounds. The wall ball wall walk portion will take a good chunk of time, so be quick on the transition. Scale down to 1 wall walk if needed. The KB swing and lunge is more of an active recovery minute. If after one round you’re feeling good, try to hit negative splits on the echo bike. But leave enough in the tank for the rest of the EMOM.