Timberwolf Fitness Roseville – WOD
Gymnastics Accessories (Checkmark)
3 Sets:
10 Hanging Knee Raises
20s Ring Support Hold
30s Hollow Hold
Metcon (AMRAP – Reps)
Tuesday:
2min ON/2min OFF x6:
22/18 Cal Echo Bike
Max Rope Climbs/Sandbag Squats
(alt movement each round, so 3 sets of each)
Rx: regular rope climbs (if you start a rope climb before the clock runs out, as long as you complete it you can count that rep)
Scale: 20/15 cals, assisted pull ups or ring rows
Find a sandbag that’s challenging but doable for large sets. You can use the ones with handles or even dballs as well. Hold the sandbag however (bear hug, on shoulder, behind back)
Notes: the goal is to have 40ish seconds of work on the rope climbs and squats. Scale the cals as needed to reach this goal.