WOD – Wed, Jan 21

Timberwolf Fitness Roseville – WOD Front Squat + Back Squat 3 sets: 2 FS + 5 BS @ 80% of FS Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-upsCap: 10 min Metcon (Time) If you have a sub 3 min Fran you can do: 12-9-6 Thruster (135/95) BMUCap: 10...

WOD – Tue, Jan 20

Timberwolf Fitness Roseville – WOD Metcon (Time) For time: 6 rds 12/10 cal 50 ft front rack DB lunge (50s/35s) – Rest 3 min 4 rds 20/15 cal (pick a different machine) 100 ft burpee broad jumps Cap: 30 minRx = above Scale = 40s/25s Accessories (Checkmark) 3 sets: 100...

WOD – Mon, Jan 19

Timberwolf Fitness Roseville – WOD Power Clean & Jerk (Weightlifting Variable Reps & Sets) Every 2min for 12 min: Rd 1 & 2: 3 @ 75% Rd 3 & 4: 3 @ 80% Rd 5 & 6: 3 @ 85% Metcon (Time) For time: 1-2-3-4-5-6-7-8-9-10 Hang power clean (135/95) Strict...

Oly Class – Mon, Jan 19

Timberwolf Fitness Roseville – Oly Class Muscle snatch + OHS + Float Snatch 3×3 @ bar to 30% Power snatch + Snatch balance 6×2@ 65-70% by feel Snatch pull + floating pull + float snatch 4×2+1+1 @ 70-75% Clean pull (pause at knee) + dip clean + jerk 6×1+2+1 @ 60-65% by...

Junk Yard WOD – Sun, Jan 18

Timberwolf Fitness Roseville – Junk Yard WOD Metcon (Checkmark) 2 rounds chin ups w/ 3-5sec eccentric x 2-5 Ring Rows x10 2″ Deficit Pushups x sub max Metcon (Checkmark) EMOM x10 Alternate 5 DB or BB Bench Press 5 DB or BB Bent Over RowsCan use 2 BB or 2 sets of DBs...

WOD – Sat, Jan 17

Timberwolf Fitness Roseville – WOD With a Partner (AMRAP – Rounds and Reps) 35 Minute AMRAP – split the reps as you wish 12 shoulder to overhead 50 double unders 12 chest to bar RX pull up or ring row scaled 20 pistols 12 cal row ** add 2 calories rowing each...