Timberwolf Fitness Roseville – WOD

Metcon (Time)

10 RFT:

10/8 cal machine of choice

4 box jumps overs (24/20)

2 muscle ups

Cap: 20 min

Rx+= RMU

Rx= BMU

Scale = SU, step ups or box jumps to a lower box, box BMU
Time: 14-20 min

Notes: If you are good at muscle-ups, you can pick a machine that targets the arms to add a little more difficulty (ski/row). If muscle-ups are the focus, pick the bike erg, echo bike, or runner. Stay steady throughout the workout. The goal is quick transitions, try to come off each movement feeling good. If 2 muscle-up reps is too many, scale down to 1 rep.

Gymnastics Strength (Checkmark)

3-4 sets:

10 pistol to bench (add weight if you’d like, 5 each leg)

3 low ring ring muscle up transitions (slow+ controlled) OR 3-8 wall facing HSPU

15-30 sec ring support hold

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