WOD – Wed, Jul 22

Timberwolf Fitness Roseville – WOD Strict Press (Strict Press 3×3 @7-8 RPE) 18 min clock for both strict & bench press Bench Press (Weightlifting Variable Reps & Sets) Metcon (Time) Metcon: For Time: 100 DUs 20 Lateral Burpees Over Bar 15 S2OH 135/95 75 DUs 15...

WOD – Tue, Jul 21

Timberwolf Fitness Roseville – WOD Gymnastics Accessories (Checkmark) 3 Sets: 10 Hanging Knee Raises 20s Ring Support Hold 30s Hollow Hold Metcon (AMRAP – Reps) Tuesday: 2min ON/2min OFF x6: 22/18 Cal Echo Bike Max Rope Climbs/Sandbag Squats (alt movement each round,...

WOD – Fri, Jul 17

Timberwolf Fitness Roseville – WOD Deadlift (Deadlift 4×5 @70% (95% Training Max) 15 min clock) Metcon (AMRAP – Rounds & Reps) 12 min AMRAP: 20/16 cal row 5 burpee MU Rx+ = RMU Rx+ = BMU Scale = burpee into highest pulling skillTime: 12 min Notes: Push the row...

WOD – Thu, Jul 16

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...