Timberwolf Fitness Roseville – WOD
Metcon (5 Rounds for reps)
Pick a gymnastics skill that you would like to do for todays E2MOM and spend 8- 10 minutes warming up that skill
Then…
E2MOM for 10 min (5 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 5th set or when you hit the designated cap whichever comes first.
Ex. If I hit 80 T2B during the 4th E2MOM, I’m done and will not do the 5th E2MOM
Caps:
HSW = 300 ft
WW = 30 reps
RMU/BMU = 40 reps
Pull ups/C2B = 50 reps
T2B = 80 reps
Laura (AMRAP – Rounds)
With a partner, complete as many rounds as possible in 21 minutes of:
30-calorie row
20 burpees over the rower
10 power cleans
F:105 lb M:155 lb
In honor of special Agent Laura Schwartzenberger, 43, was killed while executing a search warrant related to a violent crime against children.
To learn more about Laura click here