WOD – Mon, Jun 29

Timberwolf Fitness Roseville – WOD Overhead Squat (Build to a Heavy 3 Rep OHS 15 min clock ) Metcon (AMRAP – Reps) 2min ON/2min OFF: 200m Run 10 OHS Max DU’s Remaining Time Rx+: 115/85 Rx: 95/65 Scale: 75/55; 150m RunTime: :30-:40 sec on...

Junk Yard WOD – Sun, Jun 28

Timberwolf Fitness Roseville – Junk Yard WOD Metcon (Checkmark) 5 rds 5 dball shot put 10 DB shoulder press 15s echo bike sprint Conditioning Bag + box carries (2:30) 4v4 teams

Oly Class – Sun, Jun 28

Timberwolf Fitness Roseville – Oly Class Metcon (Checkmark) 3 position snatch pull x10 Snatch 6×1 75-85% Clean speed pull + Clean 5×1+1 70% Clean + Front squat 4×1+1 80%

WOD – Sat, Jun 27

Timberwolf Fitness Roseville – WOD Metcon (Time) For time w/a partner: 1500/1k row Into 50-40-30-20-10 Box jump overs (24/20) (step down) T2B Hang DBS Into 1 mile run together Rx: 50/35 Scale: 35/25, hanging knee...

WOD – Fri, Jun 26

Timberwolf Fitness Roseville – WOD Back Squat (Strength: Build to a Heavy 1 Rep Back Squat -then- 2×1 @ 80% of above 18 min clock) Metcon (Time) For time: 20-40-60-80-100 Double Unders 2-4-6-8-10 Front Squats Rx+: 225/155 Rx: 185/125 Scale: 135/85Time: 6-11 minutes...

Power Hour – Thu, Jun 25

Timberwolf Fitness Roseville – Power Hour Bench Technique day! warm up: 2 rounds of the following banded face pull x10 banded tricep extension x10 tempo push up x 4 (3:1:0) tempo bench technique Bench technique stuff- Strict Press (Weightlifting Variable Reps &...