WOD – Wed, Jan 7

Timberwolf Fitness Roseville – WOD Bench Press (10:00 to build to heavy single) USE A SPOTTER Metcon (Time) For Time 5 Deadlifts 10 Box Jump Overs 20 Goblet Reverse Lunges 10 Deadlifts 15 Box Jump Overs 30 Goblet Reverse Lunges 15 Deadlifts 20 Box Jump Overs 40 Gobelt...

WOD – Tue, Jan 6

Timberwolf Fitness Roseville – WOD Metcon (Time) Every 4:00 for 16:00 25/20 Cal Echo 60 Double Unders 10 Front SquatsS Row Cals, Singles, 95/65 RX 155/105 RX+ 185/125 Score is total time to complete 4 rounds Front Squat (Rest 6:00 then 10:00 to build to...

Oly Class – Mon, Jan 5

Timberwolf Fitness Roseville – Oly Class Muscle snatch + OHS + Float Snatch 3×2 @ 30-40% Power snatch + Snatch balance 5×1 @ 70-75% by feel Snatch pull + floating high pull + float snatch 3×1 @ 70-80% by feel Clean pull (pause at knee) + dip clean + jerk 3×1 @ 60-70%...

WOD – Mon, Jan 5

Timberwolf Fitness Roseville – WOD Metcon (Time) For Time 500/400m Row 16 Burpee Chest to Bar Pullups 500/400m Row 12 Burpee Chest to Bar Pullups 500/400m Row 8 Burpee Chest to Bar Pullups 500/400m Row 4 Burpee Chest to Bar Pullups15min Cap S Burpee Pullup RX as...

Junk Yard WOD – Sun, Jan 4

Timberwolf Fitness Roseville – Junk Yard WOD Metcon (Checkmark) 3 Rounds 3-5 Eccentric chin ups – jump up control down 6-8 pushups with alternating shoulder taps 10 Banded Shoulder dislocates Strict Press (Every :90 for 12:00 3 reps building for 5 sets (7:30time) then...

WOD – Sat, Jan 3

Timberwolf Fitness Roseville – WOD With a Partner (Time) 3 Rounds: 15 synchro burpees 15 toes to bar for partner 1 while 50 double unders partner 2 (then switch movements – doing them at the same time) 20 dumbbell front rack lunge partner 1 while 12 front squats from...