Timberwolf Fitness Roseville – WOD
Gymnastics Accessory (Checkmark)
3-4 Sets (<20min):
5-8 Strict Pull Ups or Ring Rows
8-10 Ring Dips or Box Dips
:30-:45 Hollow Hold
8-10 V-Ups
Metcon (Time)
4 Rounds:
4 BMU
25ft FR DB Lunge
10 DB S2OH
25ft FR DB Lunge
4 BMU
-Rest 90sec Btw Rounds-
Score = time when 4th rd is complete
Cap: 16 min
Rx+: 70’s/50’s
Rx: 50’s/35’s
Scale: 30’s/20’s; Jumping Bar MU
Time: 10-16 min
Flow: try to have your dumbbells close-ish to the rig that you will be doing muscle ups, this will allow for quick transitions.
Notes: set a steady pace for each interval. You don’t want to get hung up on any movement, so modify reps as needed (ex. 2 BMU). On the S2OH, really focus on leg drive so that your triceps are ready for the BMU.