Timberwolf Fitness Roseville – WOD

Strength (Checkmark)

15min Clock:

5 Sets:

5/5 DB Bulgarian Split Squats

5 Strict Pull-Ups

:30 Weighted Plank

Metcon (5 Rounds for time)

Every 3min for 15min:

50 Double-Unders

15 Wall Balls 20/14

5 Bar Muscle-Ups

Rx+: BMU

Rx: 3BMU or C2B

Scale: 14/10; Pull-Ups;

Single-Unders

Time Domain: 1:30-2min Per Set

Stimulus: Gymnastics Skill Exposure;

Aerobic Capacity

Notes:

– Keep DU sets relaxed and efficient

– Stay UB on Wall Balls as long as you can

– Muscle-ups should be done in 1-2 sets ideally