Timberwolf Fitness Roseville – WOD
Gymnastics Skill (EMOM) (AMRAP – Reps)
Pick a gymnastics skill that you would like to do for todays E2MOM and spend 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
Metcon (Time)
For time:
400m carry (farmers or sandbag)
into
5rds
15/12 cals of choice
10 DB bench (2DB)
15 v-ups
cash out
200 DU
Rx = above
Scale = abmat sit ups, single unders
Time cap: 21 min
Time: 14-20
Notes: Choose a moderate weight for the carry – heavy but light enough to complete at least 100m at a time. For the bench you should be able to go unbroken each round – no prescribed weight here, find something challenging for you.
The goal for the DU is to practice a large set under fatigue.