Oly Class – Wed, Jun 24

Timberwolf Fitness Roseville – Oly Class Metcon (Checkmark) Bent over jumps x10 Slow pull snatch + Pause hang snatch 4×1 60% Snatch 3×3 70-75% Speed pull + Clean + Jerk 3×1 70% Clean 7×1 build to heavy single

WOD – Tue, Jun 23

Timberwolf Fitness Roseville – WOD Accessories (Checkmark) 3-4 sets: 30-45 sec wall sit 30-45 sec plank hold 2 wall walks to 10 sec handstand hold Metcon (AMRAP – Reps) EMOM for 20 min 1: 200m run 2: 2 rope climbs 3: 200m run 4: HSW 5: rest Rx+: Legless Rope Climbs,...

Low Impact – Tue, Jun 23

Timberwolf Fitness Roseville – Low Impact Deadlift (Deadlift 5×5 @ RPE 7) Accessories (Checkmark) Accessory (2-3 Sets): • 12 Ring Rows • 8 Single Leg KB RDL/Leg • 15 Hollow Rocks

WOD – Mon, Jun 22

Timberwolf Fitness Roseville – WOD Power Clean (Build to a 1RM Power Clean -then- 2×1 @ 80% 18 min clock) Metcon (Time) For time: 15-12-9 (12-9-7) Deadlifts Echo Bike Calories 2:00 Rest 9-12-15 (7-9-12) Power Cleans Echo Bike Calories Time cap: 15 min Rx+: DL 275/185...

Oly Class – Sun, Jun 21

Timberwolf Fitness Roseville – Oly Class Metcon (Checkmark) Snatch contact drills x10 Snatch + Hang pull 5×1+1 70-80% Clean speed pulls 3×3 85% Split foot work 3×3 Clean and Jerk build to heavy single for the day in 4 attempts...

Junk Yard WOD – Sun, Jun 21

Timberwolf Fitness Roseville – Junk Yard WOD Metcon (Checkmark) Block 1 5 rounds KB to shoulder squat x5 Seated box jumps x3 Block 2 4 rounds Handle bag toss x3 Assisted Pull ups AMRAP Block 3 3 rounds DB overhead press x12 Plate overhead carry...

WOD – Sat, Jun 20

Timberwolf Fitness Roseville – WOD Metcon (Time) For time: 3 rds (you and your partner work at the same time. One will do cals, one will run and you will switch when both distances are completed. Each individual will do the cals 3x and the run 3x) Partner 1: 20/15 cal...

WOD – Fri, Jun 19

Timberwolf Fitness Roseville – WOD Back Squat Work up to a heavy 2 rep then 1×2 @ 80% of above Metcon (Time) For time: 150 wall balls *100 m run after every break Rx+ = 300m run Rx = above Scale = 14/10 Cap: 15 min A break means you have stopped continuously moving....

WOD – Thu, Jun 18

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 18

Timberwolf Fitness Roseville – Low Impact Strict Press (5×5 @ RPE 7) Accessories (Checkmark) 2-3 sets: • 12 DB Bench Press • 10 Goblet Squats • 12 Alt Leg V-Ups