Oly Class – Wed, Jul 29

Timberwolf Fitness Roseville – Oly Class Metcon (Checkmark) Hang muscle snatch + OHS on plates x5 Snatch 5×2 60-70% Clean turnover rack drill x5 Clean: 80% 3×1 83%x1 85%x1 Clean speed pulls in warm ups

WOD – Wed, Jul 29

Timberwolf Fitness Roseville – WOD Strict Press (Weightlifting Variable Reps & Sets) 18 min running clock for both strict press and bench press Bench Press (Weightlifting Variable Reps & Sets) Metcon (Time) For time 45 air squats 45 T2B 25 goblet squats (1 DB)...

WOD – Tue, Jul 28

Timberwolf Fitness Roseville – WOD Metcon (AMRAP – Reps) 34 min running clock: 7 min AMRAP 6 plank KP pull thru’s (3 each side) – pick a challenging weight, but still ensure good form 8 SL RDL (4 each side) 10 SA dumbbell bent over rows (5 each side) Rest until 10 min...

WOD – Mon, Jul 27

Timberwolf Fitness Roseville – WOD 3 Squat Cleans + 3 Front Squats (Do not touch n go) 2 sets at 80% 15 min clock For time (Time) 1-2-3-4-5 Wall walk Thruster Rx+= 165/115 Rx= 135/95 Scale = 95/65, modified wall walk or plank shoulder taps (8 per wall walk)Time: 5-10...

Junk Yard WOD – Sun, Jul 26

Timberwolf Fitness Roseville – Junk Yard WOD Junkyard Warm up Push ups x10 Band pull apart x10 Lat stretch BB press x10 Front squat x10 Jump x5 E3M 12 min Push jerk x6 7RPE Bag overhead toss x3 (scale heavy KB swing) E3M 12 min DB Bench press x6 7RPE Shot put x2/side...