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
*note that we have C2B in the WOD tomorrow
Metcon (AMRAP – Reps)
20 min AMRAP:
300m run
20 empty barbell back rack lunges
300m run
20 empty barbell curls
300m run
20 empty barbell bent over rows
300m run
20 empty barbell back squats
Rx = 45/35 barbell (don’t drop an empty barbell)
Scale = 10 curls or 20 with lighter weight
100m = 1 rep
Time: 20 min
Notes: a mix of cardio and a barbell pump. The intent is an active recovery day.