Timberwolf Fitness Roseville – WOD
Metcon (AMRAP – Reps)
EMOM for 25 min
1: 16/13 cal echo
2: 8 burpee DB DL (50s/35s)
3: 20/16 cal row
4: 20 box overs (step down)
5: rest
Rx+ = above
Rx = 15/12 cal echo, 18/14 cal row, 18 box overs
Scale = 12/10 cal echo, 12/10 cal row, 16 box overs or box step ups.
If we run out of dumbbells have people start on different minutes but keep the order the same.
Notes: Take the machines moderately and finish around the 50 sec mark. The dumbbell deadlifts should be done by around 30-40 sec. Be steady with the box overs and breath through them. This is a good day to challenge yourself on the machines, if you need to drop calories after a few rounds that’s okay! Score is total reps.
Accessories (Checkmark)
3-4 sets:
20-30 sec handstand hold
3-8 eccentric pull ups (slow on the way down)
10 each side banded pallof press