WOD – Sat, Apr 4

Timberwolf Fitness Roseville – WOD Metcon (Time) Partner WOD 3 RFT: 30/24 cal 20 DB box step-ups (1 db) 30/24 cal 30 pull ups 30/24 cal 40 wall balls start w/& E3MOM 6 synchro DB snatch Rx+ = 70/50 Rx = 50/35 Scale = 35/25, banded/jumping pull-ups/ring rows Time...

WOD – Fri, Apr 3

Timberwolf Fitness Roseville – WOD Metcon (AMRAP – Rounds and Reps) 15 min emom: 1: 7 clean and jerks 2: 10 burpee box jump overs 3: rest Rx+ = 155/105, 12 burpee box jump overs Rx: 135/95 Scale = 5 C& J; 7 burpee box step overs; 95/65Time: :30-:50 seconds of work...

Power Hour – Thu, Apr 2

Timberwolf Fitness Roseville – Power Hour Bench day- week 3 warm up: 2 rounds Kettlebell arm bar x 30 second hold three point rear delt fly x 10 Tempo push up x 4 (3:1:0 tempo) Bench Press (Weightlifting Variable Reps & Sets) Pendlay Row (Weightlifting Variable...

WOD – Thu, Apr 2

Timberwolf Fitness Roseville – WOD Metcon (Checkmark) 10 min AMRAP: 10 DB bench press (moderate weight) 15 abmat sit ups 20 lunges (1 db) (choose a weight where you can stay unbroken) 5 min rest 10 min AMRAP (w/vest if able): 10 push ups 15/12 cal machine 20 air...

Oly Class – Wed, Apr 1

Timberwolf Fitness Roseville – Oly Class Oly class (Checkmark) 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 may even have a...

WOD – Wed, Apr 1

Timberwolf Fitness Roseville – WOD High Hang Snatch + OHS 2 high hang snatch + 1 OHS 5 sets @ 6-7 RPE (keep weight the same across all sets) Focus on speed under the bar and confidence in the bottom of the OHS Metcon (Time) For time: 30/24 cal row 30 power snatch...