Timberwolf Fitness Roseville – WOD
Metcon (Time)
20:00 Time Cap
3 Rounds:
15/12 Cal Bike
12 Toes-to-Bar
9 Alt DB Snatch 70/50
– then –
45/36 Cal Bike
36 Toes-to-Bar
27 Alt DB Snatch 70/50
Rx+: 70/50
Rx: 50/35
Scale: 12/9–36/27 Cals; HKR; 40/25
Time Domain: 15-20min
Stimulus: Long engine • Grip endurance • Midline under fatigue
Notes:
• Pace the first 3 rounds—this workout gets hard late.
• Break T2B early and keep snatches smooth.
• On the final chipper, stay calm and keep moving forward.
• Quality reps > speed.
Post Metcon Accessory (AMRAP – Reps)
3 Sets:
Max Strict Pull-Ups
8 DB Bench Press (Heavy)
post total strict pull up reps
**if you cannot get more than 5 for at least the first set, use a band that allows you to get between 8-15 reps on set 1