Timberwolf Fitness Roseville – WOD
Metcon (15 Rounds for time)
20min EMOM:
1- 15/12 cal echo
2- 2/1 Rope climbs
3- 12 box jump overs 24/20 (no rebounding)
4- Rest
Rx+ = 18/14 cal echo, 3/2 RC, 30/24
Rx = above
Scale = 10/8, box step overs or shorter box overs, as high as you can go on rope or rope laydowns or 10 ring rows,
If the class is big, divide and conquer. People can start at different stations, just make sure to maintain the same order.
Time: bike will take close to the minute, box and rope should move quicker.
Stimulus: Repeatable engine output + upper-body pulling skill + controlled gymnastics strength
Notes: Push the bike with intent, but not so hard that you cannot recover before the next minute.
On rope climbs, focus on good foot locks and a relaxed upper body rather than panicking through reps.
Your legs may feel heavy going into the first couple box overs but should settle in after that
Gymnastics strength (Checkmark)
Gymnastics Strength
3-4 Sets:
8 Strict T2B/Leg Raises
8/side DB Z-Press
8 Hollow Tucks
In the strength work, own every position and stay controlled through all accesory movements.