WOD – Sat, Aug 8

Timberwolf Fitness Roseville – WOD Lazar Ðukić (Time) 3 Rounds of: 30 calorie Row 10 Bar Muscle-Ups Rest 3 minutes Then, 3 Rounds of: 30 calorie Row 15 Strict Handstand Push-Ups Rest 3 minutes Finally, 3 rounds of: 10 Bar Muscle-Ups 15 Strict Handstand Push-Ups Time...

WOD – Fri, Aug 7

Timberwolf Fitness Roseville – WOD Deadlift (16 min clock 4×5 @ 75%) Metcon (Time) For time: 600 m run 30 OHS 400 m run 20 OHS 200 m run 10 OHS Rx = 95/65 Scale = 65/55 OHS or 95/65 front squats Time cap = 15 minTime: 8-14 Notes: Find a steady pace at the beginning...

Power Hour – Thu, Aug 6

Timberwolf Fitness Roseville – Power Hour upper- week 3 warm up: 2 rounds of the following kettlebell arm bar x 30 seconds side lying single arm fly x 10 single arm banded pec fly x 10 Bench Press (Weightlifting Variable Reps & Sets) high incline dumbbell shoulder...

WOD – Thu, Aug 6

Timberwolf Fitness Roseville – WOD Metcon (AMRAP – Reps) Running clock E2MOM for 10 min 7 C2B 7 SHSPU Max cal machine remainder of the time rest 4 min @ 14 min EMOM for 16 min 1: 50ft HSW 2: 50 ft DB walking lunge (50s/35s) 3: 100m farmers or sandbag carry (any...

WOD – Wed, Aug 5

Timberwolf Fitness Roseville – WOD Bench Press (15 minute clock 3×8 @ 7-8 RPE each set should be the same weight) Strict Press (3×5 each set should be the same weight. ) Annie (Time) 50-40-30-20-10 Double-unders Sit-upsCap: 12 min Time: 8-10 min Notes: the abmat sit...

Oly Class – Wed, Aug 5

Timberwolf Fitness Roseville – Oly Class Oly class (Checkmark) Barbell tech -snatch pull pause at knee, mid thigh, contact x3 -muscle snatch + OHS + drop snatch x3 Power snatch catch at descending heights each rep 60% 1×3 Snatch singles waves 65 70 73% 70 73 76% 65 70...

Low Impact – Tue, Aug 4

Timberwolf Fitness Roseville – Low Impact Deadlift 2×3 Heavy Accessories (2-3 sets): 12 DB rows 12 banded good mornings 20 mountain climbers Metcon (AMRAP – Reps) 3 or 4 sets for max reps (you can have the group decide if they want to go for 18 or 24 min) 1 min...

WOD – Tue, Aug 4

Timberwolf Fitness Roseville – WOD Metcon (AMRAP – Reps) 24 min (4 rds) for max reps: 1 min of work – 30 sec of rest – alt between: 1: max cal row rest 30 sec 2: max wall walks rest 30 sec 3: max cal echo bike rest 30 sec 4: max power cleans rest 30 sec Rx+= 155/105...

WOD – Mon, Aug 3

Timberwolf Fitness Roseville – WOD 2 Squat Cleans + 4 FS (No touch-n-go Take adequate rest between the two sets) 16 min clock 2 sets @ 85% Metcon (Time) For time: 800 m run 80 wall balls 24 BMU *partitioned any way Rx = 20/14 Scale = 14/10, jumping box BMU Cap = 14...