WOD – Sat, Jul 25

Timberwolf Fitness Roseville – WOD Metcon (Time) With a partner: 35 min AMRAP 50/40 Cal echo 30 Burpees 20 Clean & jerk 10 synchro T2B Start with and E5MOM – 300m run W/partner Rx+ = 155/105 Rx = 135/95 Scale =...

WOD – Fri, Jul 24

Timberwolf Fitness Roseville – WOD Deadlift (4×4 @ 75%) Metcon (Time) For time: 50 wallballs 25 C2B 50 box step-ups (w/medball) 25 devils press Rx = 50/35 Scale = 35/25, 14/10, highest pulling skill Cap: 12 minTime: 6-10 min Notes: use your legs as much as you can on...

WOD – Thu, Jul 23

Timberwolf Fitness Roseville – WOD Gymnastics EMOM (part 2) (Checkmark) Spend 5-8 minutes warming up gymnastics skills (pick 2 skills) EMOM for 5 min 20 seconds of gymnastics work on skill #1 – 2 minute rest/transition time into EMOM for 5 min 20 seconds of gymnastics...

Power Hour – Thu, Jul 23

Timberwolf Fitness Roseville – Power Hour Bench day warm up warm up: 2 rounds of the following cuban press x 5 tempo push up x 5 (3:1:0) Bench Press (Weightlifting Variable Reps & Sets) Pendlay Row (3×7 at rpe 8) high incline dumbbell shoulder press (Checkmark)...

Oly Class – Wed, Jul 22

Timberwolf Fitness Roseville – Oly Class Metcon (Checkmark) Counter movement jumps 5×2 Hang muscle snatch + OHS on plates x5 Snatch 5×2 60-70% Clean turnover rack drill x10 Clean waves Wave 1 80% 83% 86% Wave 2 83% 86% 89% Wave 3 77% 80%...