Timberwolf Fitness Roseville – WOD
Metcon (Time)
For time:
20 lunges (1DB)(hold dumbbell anyway)
15 burpee over DB
30 T2B
-1 min rest
20 lunges
15 burpee over DB
20 C2B
-1 min rest
20 lunges
15 burpee over DB
10 BMU
Rx+= 40 T2B/25 C2B/15 BMU; 70/50lb
Rx= 50/35
Scale= 35/25, knee raises or laying leg raises; ring rows, jumping pull ups.
Time cap: 18 min
Time: 10-18 min
Stimulus: grip fatigue + high volume gymnastics + steady grind
Notes: Find a steady pace on the lunges and the burpees. Put dumbbell behind the head or on one shoulder during lunges to mitigate grip fatigue. Pick manageable sets for the gymnastics movements. Don’t be afraid to scale reps on the gymnastics, pick a number that’s challenging but doable!