WOD – Wed, Dec 10

Timberwolf Fitness Roseville – WOD Metcon (AMRAP – Reps) 5 Rounds 1:30 on / 1:30 off 8 x 50′ Shuttle Runs (25′ down 25′ back = 1) Max Push Jerks*Rounds 1 and 2 RX 115/75, Scaled (75/55) Rounds 3 and 4 RX 135/95, Scaled (95/65) Round 5 RX 155/105, Scaled (115/75)...

Oly Class – Wed, Dec 10

Timberwolf Fitness Roseville – Oly Class Muscle snatch + OHS + Back squat jump (Checkmark) 3x(1+1+3) empty barbell Snatch (10×1 @ 80%) Dip clean + jerk 3×2 w/empty barbell – 40% (based on feel) Clean and Jerk (8×1 @ 70-85%) Clean & Jerk Primer (Checkmark) Clean DL...

WOD – Tue, Dec 9

Timberwolf Fitness Roseville – WOD Metcon (Time) For Time 30 Power Cleans 40 V-Ups 50 Wall Balls 80/60 Calorie Row16min Cap S 95/65, Ab mat situps , 14/10 RX 155/105, 20/14 Deadlift (Rest 8:00 then Every 3:00 for 9:00 8 Heavy Reps) no building, just pick a heavy...

Oly Class – Mon, Dec 8

Timberwolf Fitness Roseville – Oly Class Halting snatch 4×2 @ 70-80% Power snatch + Snatch balance 4×1+2 70-80% by feel Tall cleans 3 heights 3×3 30-40% by feel Clean speed pull + Hanging clean pull 4(1+1) @ 60% Clean + Float Clean + Jerk 5×1+2+1 70-75%% based on feel...

WOD – Mon, Dec 8

Timberwolf Fitness Roseville – WOD Metcon (Time) 21-15-9 Pullups Pushups Overhead Squats12 min Cap S Ring Rows, pushups on knees, 65/45 RX 95/65 RX+ 135/95 Snatch (Squat Snatch Every 2:00 for 12:00 3 Reps Drop and Reset (all 3 within :30)) -Build across the 6 sets as...

Junk Yard WOD – Sun, Dec 7

Timberwolf Fitness Roseville – Junk Yard WOD Metcon (Checkmark) 3 Rounds Single DB Hang Clean and Press x5 ea Single Arm Deficit Pushups x5ea side (one hand on db) Banded Pull Aparts x20 Metcon (Checkmark) 3 Rounds Close Grip Bench x8 DB Hang High Pulls x8 Rest...