Timberwolf Fitness Roseville – WOD
Gymnastics EMOM (part 2) (Checkmark)
*if you did yesterdays WOD, I’d focus more on handstand work (wall walks, HSW, HSPU – but note, we do have HSPU tomorrow), you can also work on DUs, rope climbs and low ring drills.
13 min clock:
EMOM for 5 min
20 seconds of gymnastics work on skill #1
– 3 minute rest/transition time
into EMOM for 5 min
20 seconds of gymnastics work on skill #2
Metcon (Time)
For time:
1 min on:30 sec off until complete
100/80 cal row
50 box step ups (24/20, bodyweight)
50 burpees
50 box step-ups
100/80 cal echo
Time cap: 28 min
Time: 25-28 min
Notes: You can treat this as an active recovery or push the pace based on how you feel. The 30 seconds of rest will go by fast, especially towards the end of the workout. Today is more of an aggressive cap, so it may be an AMRAP for some.