Timberwolf Fitness Roseville – WOD
Strength (Weight)
(18:00 Clock):
Build to a Heavy 3-Rep Deadlift
(try to beat last week’s 3 Rep)
Then:
• 1 Drop Set: 3 reps @ 80% of today’s heavy 3
Metcon (Time)
Friday
5 RFT
9 DL (185/135)
9 SHSPU
Rx: 185/135 + SHSPU
Scale: 135/95 + Seated DB Press (35’s/25’s)
Time Domain: 4-8min
Stimulus: Fast/Sprint • High Intensity • Posterior Chain + Press
Notes:
• Strength: Build smart—don’t take jumps that turn your 3 reps into 3 singles with long rest.
• Metcon: 5 quick rounds. Break deadlifts before grip goes; shake out and go right back.
• Strict HSPU: Small sets are fine (3-3-3 / 4-3-2). Keep your midline tight and head position consistent.
• Scale option: Choose the press variation that lets you keep moving without failing reps.
• This should feel nasty… but short. Stay aggressive.