Timberwolf Fitness Roseville – WOD

Metcon (15 Rounds for time)

Metcon:

20min EMOM:

Min 1 & 2: 30/24 Cal Fan Bike

Min 3: 10 DB Box Step Ups (two DBs)

Min 4: 10 HSPU

Rx+: 50s/35s, 20-inch box for everyone

Rx: 40s/25s

Scale: 20s/15s; 30/20; HR Push Ups
Stimulus: Engine + shoulder fatigue management

Notes: The bike will be the hardest part. Push there and recover on the other 2 minutes. Stay consistent on the bike, don’t redline early. Keep reps clean on HSPU and move with control in strength work.

Gymnastics Strength (Checkmark)

Gymnastics Strength:

3-4 Sets:

6-10 Strict Pull Ups

20-30s L-Sit (hanging or on parallette)

8-12 DB Z Press