Timberwolf Fitness Roseville – WOD

Metcon (AMRAP – Reps)

3×7 min AMRAP/3 min rest between

AMRAP # 1

8 DBS

Rope climbs

AMRAP # 2

10/8 cal echo bike

8 T2B

AMRAP # 3

8 Hang DB C&J

8 HSPU

Rx+ = 70/50, SHSPU, 2 RC

Rx = 50/35, HSPU, 1 RC

Scale = 35/35, seated dumbbell press, 10 banded pull ups
Notes: Today is a great day to work on gymnastics movements. For each AMRAP, prioritize the gymnastics and manage the second portion. AMRAP 1 will have the most interference (grip on DBS and grip on RC), so pick a smart weight here. AMRAP 2 will focus on doing T2B at a high heart rate. AMRAP 3, this one is really about the HSPU, break them from the start. Move through the DB movement quickly so that it is not fatiguing your arms for the HSPU