WOD – Wed, Jul 15

Timberwolf Fitness Roseville – WOD Strict Press (Strict Press 3×5 @ RPE 7-8) Bench Press (Bench Press 3×8 @ RPE 7-8) Metcon (Time) For time: 400 m run 20 snatches 200 m run 30 thrusters 200 m run 20 snatches 400 m run Rx = 95/65 Scale = cleans instead of snatches, 20...

Low Impact – Tue, Jul 14

Timberwolf Fitness Roseville – Low Impact Box Squat ( ) Paused Box Squat – 5×3 @ RPE 8 Accessories (2-3 sets) 12 DB bench 8 Bulgarian split squats 15 abmat sit ups

WOD – Tue, Jul 14

Timberwolf Fitness Roseville – WOD Accessories (Checkmark) Gymnastics Strength: 3-4 Sets: 5-8 Strict Ring Dips (or Box Dips) 10-15 sec L-Sit Hold 3-5 Slow Negative Pull-Ups (5 sec) Metcon (AMRAP – Reps) EMOM for 24 min 1: 40 DU 2: 15 T2B/15 pullups 3: Max cal machine...

WOD – Mon, Jul 13

Timberwolf Fitness Roseville – WOD 5 Squat Clean + 1 Front Squat (*not touch n go On the 5th squat clean you will hang onto the bar and complete 1 front squat ) 3 Sets: 5 Squat Clean + 1 Front Squat @70% Working Max (95% of 1RM) 18 min clock Metcon (Time) For time:...

Oly Class – Sun, Jul 12

Timberwolf Fitness Roseville – Oly Class Metcon (Checkmark) Muscle snatch + snatch balance 5×1+1 bar Power snatch + Hang snatch 5×1+1 65-75% Tall clean + Jerk 5×1+1 bar Clean DL + Vertical Jump 4×1+1 100% of your clean Clean 7×1...

Junk Yard WOD – Sun, Jul 12

Timberwolf Fitness Roseville – Junk Yard WOD Metcon (Checkmark) Warm up 2 minute bike, hip circles, side lunge, back squat Strength Back squat x3 75-85% Sandbag clean and press x5 Every 4 min 6 rounds Conditioning 10 min AMRAP Sandbag lunge x10 Push ups x10 Band...