WOD – Tue, Jun 30

Timberwolf Fitness Roseville – WOD Gymnastics Accessory (Checkmark) 3-4 Sets (<20min): 5-8 Strict Pull Ups or Ring Rows 8-10 Ring Dips or Box Dips :30-:45 Hollow Hold 8-10 V-Ups Metcon (Time) 4 Rounds: 4 BMU 25ft FR DB Lunge 10 DB S2OH 25ft FR DB Lunge 4 BMU -Rest...

WOD – Mon, Jun 29

Timberwolf Fitness Roseville – WOD Overhead Squat (Build to a Heavy 3 Rep OHS 15 min clock ) Metcon (AMRAP – Reps) 2min ON/2min OFF: 200m Run 10 OHS Max DU’s Remaining Time Rx+: 115/85 Rx: 95/65 Scale: 75/55; 150m RunTime: :30-:40 sec on...

Oly Class – Sun, Jun 28

Timberwolf Fitness Roseville – Oly Class Metcon (Checkmark) 3 position snatch pull x10 Snatch 6×1 75-85% Clean speed pull + Clean 5×1+1 70% Clean + Front squat 4×1+1 80%

Junk Yard WOD – Sun, Jun 28

Timberwolf Fitness Roseville – Junk Yard WOD Metcon (Checkmark) 5 rds 5 dball shot put 10 DB shoulder press 15s echo bike sprint Conditioning Bag + box carries (2:30) 4v4 teams

WOD – Sat, Jun 27

Timberwolf Fitness Roseville – WOD Metcon (Time) For time w/a partner: 1500/1k row Into 50-40-30-20-10 Box jump overs (24/20) (step down) T2B Hang DBS Into 1 mile run together Rx: 50/35 Scale: 35/25, hanging knee...

WOD – Fri, Jun 26

Timberwolf Fitness Roseville – WOD Back Squat (Strength: Build to a Heavy 1 Rep Back Squat -then- 2×1 @ 80% of above 18 min clock) Metcon (Time) For time: 20-40-60-80-100 Double Unders 2-4-6-8-10 Front Squats Rx+: 225/155 Rx: 185/125 Scale: 135/85Time: 6-11 minutes...

WOD – Thu, Jun 25

Timberwolf Fitness Roseville – WOD Gymnastics Skill (EMOM) (AMRAP – Reps) Pick a gymnastics skill that you would like to do for todays E2MOM and spend 10 minutes warming up that skill Then… E2MOM for 12 min (6 rds) Either 30 sec gymnastics skill work OR a max unbroken...

Low Impact – Thu, Jun 25

Timberwolf Fitness Roseville – Low Impact Bench Press (Bench Press 5×5 @ RPE 7) Accessories (Checkmark) Accessory (2-3 Sets): • 10 Seated DB Press • 10 Lunges/Leg • 15 Ab-Mat Sit-Ups

Power Hour – Thu, Jun 25

Timberwolf Fitness Roseville – Power Hour Bench Technique day! warm up: 2 rounds of the following banded face pull x10 banded tricep extension x10 tempo push up x 4 (3:1:0) tempo bench technique Bench technique stuff- Strict Press (Weightlifting Variable Reps &...

WOD – Wed, Jun 24

Timberwolf Fitness Roseville – WOD Push Press (Build to a Heavy Push Press Then 2×1 at 80% 15 min clock) Metcon (Time) 3 RFT: 30/24 cal row 15 DB squats (hold the DB anyhow) 10 muscle ups Rx+ = 10/8 RMU, 70/50 Rx = BMU 50/35 Scale = highest pulling skill, 35/25 Cap 15...