Timberwolf Fitness Roseville – WOD
Metcon (Time)
(23:00 Time Cap)
5 Rounds:
5 Shuttle Runs (25′ Down & Back = 1 Shuttle)
10 Renegade Rows (5 each arm)
… 3:00 Rest …
5 Rounds:
5 Shuttle Runs (25′ Down & Back = 1 Shuttle)
10 Wall Balls 20/14
Rx:
Renegade Rows 50’s/35’s
Wall Balls 20/14
Scale:
Plank DB Rows (from knees if needed) 25’s/15’s OR 10/arm supported DB rows
Wall Balls 14/10 (or reduce to 8 reps)
Time Domain: 6-8min On Each 5 Rds
Stimulus: Midline stability under fatigue • Shoulder/scap endurance • Short-burst conditioning with quality movement
Notes:
• Part A: Stay square and strong—control your trunk first, speed second.
• Use a weight you can row with zero torso twist. If you’re rotating, it’s too heavy.
• Part B: Keep wall balls smooth—think “easy sets” not max effort.
• Post Metcon Strength: Build to 5RM in rougly 3-5 sets, then drop weight to 90% of max weight lifted and perform a max rep set
Post Metcon Strength (Weight)
Build to a 5RM Bench Press
-then-
1xMax Reps at 90% of 5RM