Timberwolf Fitness Roseville – WOD
Metcon (AMRAP – Reps)
5 × 4 minute AMRAPS (2 min rest between AMRAP)
200m Run
Muscle up
10 Shoulder to Overhead (weight increases across sets)
Max Cal Row
Rx+ — 5 Bar Muscle Ups
S2OH: 95/65, 115/85, 135/95, 155/105, 185/125 lb
Rx — 8 Chest to Bar Pull Ups
S2OH: 75/55, 95/65, 115/85, 135/95, 155/105 lb
Scale — 10 Jumping Pull Ups
S2OH: 55/35, 65/45, 75/55, 95/65, 115/75 lb
Notes: Run at a pace that lets you begin gymnastics promptly. Break pulls before failure and use your chosen option consistently. Move smoothly through S2OH, then build to a strong, repeatable row.
Record rowing calories. Use rest to recover and prepare the next barbell load.