Timberwolf Fitness Roseville – WOD
Meton (4 Rounds for calories)
E5MOM for 20 min:
2 rounds of:
40 DUs
3 BMU
2 wall walks
Into max cal bike in remaining time.
Rx+: 4 BMU, 4 wall walks
Rx: above
Scale: 40 SU, highest pulling skill, modified wall walk or 10 plank taps
Time: the goal is to get 1.5-2.5 minutes on the machine (adjust as needed to meet that goal)
Stimulus: high-skill repeat effort + upper-body gymnastics stamina
Notes: stay relaxed in the shoulders on the rope. Choose a muscle up and wall walk option that can you can repeat across all 4 sets! Focus on driving through the legs on the bike and staying more relaxed in the arms. Note that there isn’t any rest, be smart on the first 3 rounds of the bike and push the last set hard.
Gymnastics strength (Checkmark)
4 sets:
8 strict pull ups
:30 sec weighted plank
8 seated DB press or 8 SHSPU