Timberwolf Fitness Roseville – WOD
Metcon (AMRAP – Reps)
16min AMRAP:
20/16 Cal Row
3-6-9-12…
Devils Press
(continue adding 3 reps to the DP each round)
Rx+: 50’s/35’s.
RX: 40’s/25’s
Scale: 30’s/20’s
Time Domain: 5-7Rds
Stimulus: Pressing Endurance; Aerobic Capacity
Notes:
– Settle into an aerobic row pace early
– Devil’s press should feel sustainable, not frantic
– Choose a strict press load you can own with perfect form
– Expect shoulder fatigue—manage it proactively
Strength (Weight)
Directly after the Metcon, 15min to Build to a Heavy 5 Rep Strict Press (from rack)