WOD – Tue, Jun 16

Timberwolf Fitness Roseville – WOD

Gymnastics strength (Checkmark)

3 Rounds

30s Hollow Hold

20 Alt V-Ups

30s Side Plank R

30s Side Plank L

Metcon (Time)

For time:

40/32 cal echo

30 C2B

20 box jumps

10 dumbbell hang squat cleans

400m run

10 dumbbell hang squat cleans

20 box jumps

30 T2B

40/32 cal echo

Rx+: 70’s/50’s

Rx: 50’s/35’s

Scale: 40’s/25’s, box sep ups

Time cap: 22 min
Time: 13-22 min

Notes: Steady on the first bike, then try to do bigger sets on the pulling movement since your arms should feel fresh. Pace the box jumps so that your legs aren’t too blown up for the hang squat cleans. Hit the hang squat cleans in 1-2 sets and then flush out the legs on the run. Keep the same pace going into the back half of the workout then push the bike as much as you can.