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
Time (Time)
For time:
800-600-400-200
Meter run
4-3-2-1
Rds of Cindy (5 pull ups, 10 push ups, 15 air squats)
cap: 30 min
Rx: Above
Scale: assisted pull ups, 6 push ups.
Time: 18-28
Notes: This is an active recovery day. Be steady on the runs and keep moving through the rounds of Cindy. Some may reach the cap.