WOD – Mon, Mar 23

Timberwolf Fitness Roseville – WOD Back Squat (15 min building to a heavy 3 rep (8 RPE) (pause at the bottom of the first rep)) don’t go to failure. Metcon (8 Rounds for time) Every 2:00 for 8 Sets: 16 Wall Balls Alt Each Set: 5/3 Ring MU 8 DB Bench Press Rx+: 20/14;...

Oly Class – Mon, Mar 23

Timberwolf Fitness Roseville – Oly Class Oly class Each exercise has 2 options. Pick option 1 (a) if you did the WOD or otherwise feel more tired than usual. Pick option 2 (b) if you are fresh and have not done a lot of heavy lifting in the last 2 days. Some exercises...

Junk Yard WOD – Sun, Mar 22

Timberwolf Fitness Roseville – Junk Yard WOD More Power Scotty! – Featuring pairs of heavy and powerful movements (3/22/26) (Checkmark) Intent: Pair heavy movements with explosive ones to prime for yourself for more power. Intensity: Weights should feel heavy but...

WOD – Sat, Mar 21

Timberwolf Fitness Roseville – WOD Metcon (Time) With a partner: 2 rounds for time: 200 DU 100 ping pong wall balls 80/64 cal echo 50 burpee pull ups 40 power cleans 10 wall walks Time cap: 35 minRx + = 155/105 Rx= 135/95 Scale = 95/65, modified WW or plank hold...

WOD – Fri, Mar 20

Timberwolf Fitness Roseville – WOD Metcon (5 Rounds for time) 5 Sets: 500/450 m row 10 Deadlifts -Rest 1:30 after each set- Rx+: 275/185 Rx: 225/155 Scale: 155/105 Time cap: 23 min– Hold a strong but repeatable row pace across all five sets. – Deadlifts in the metcon...

WOD – Thu, Mar 19

Timberwolf Fitness Roseville – WOD Metcon (Time) For time: 10-9-8-7-6-5-4-3-2-1 Shuttle Runs Push Up + Renegade Row (1 Push Up + RR each arm = 1 rep) Rx+:50s/35s Rx: 35s/25s Scale: 25s/15s Cap: 17 min– Move continuously and focus on body control during the renegade...