WOD – Mon, Jun 15

Timberwolf Fitness Roseville – WOD Metcon (Time) For time: 80 bar facing burpees Start with and EMOM 3 cleans Rx+ = 100 BFB, 135/95 Rx = 135/95 Scale = 95/65 Cap: 10 minTime: 6-10 min Notes: Be quick on the cleans and then stay consistent on the burpees. This one will...

Oly Class – Sun, Jun 14

Timberwolf Fitness Roseville – Oly Class Metcon (Checkmark) KB swing vs Jump x10 Snatch pull pause to knee 10s 5×1 100% Power snatch + Hang snatch 5×1+2 60-70% Tall clean 3 different heights x4 Clean 3 different heights + jerk 4×3+1 60-70% Clean and Jerk build to...

Junk Yard WOD – Sun, Jun 14

Timberwolf Fitness Roseville – Junk Yard WOD Metcon (Checkmark) Warm up: Empty bar cheat rows Sandbag practice Rope hold practice Strength: 10 min to find heavy set of 3 cheat rows, at 2 reps shy of failure Team workout: Team rope hold while waiting Individual task –...

WOD – Sat, Jun 13

Timberwolf Fitness Roseville – WOD Metcon (Time ↓ Shorter is Better) With a partner: 2 min on/1 min off (30 min cap) 15 synchro wall balls 10 synchro T2B Max C&J go until your team reaches 100 C&J @30 min mark Build to a heavy C&J Solo version: 1:30...

WOD – Fri, Jun 12

Timberwolf Fitness Roseville – WOD Back Squat (Build to heavy 3 rep Then 1 drop set (1×3) @ 80% of heavy. 18 min clock) Metcon (Time ↓ Shorter is Better) For time: 800m run 40 thrusters (45/35 – don’t drop an empty barbell) 6 rope climbs Rx+ = legless rope climbs Rx =...

Power Hour – Thu, Jun 11

Timberwolf Fitness Roseville – Power Hour Bench Max out day!! warm up: 2 rounds three point rear delt fly x 8 tempo push up x 5 (3:1:0) tempo Bench: Work up to a max effort attempt Dumbbell bench (Checkmark) 1×6 at rpe 9-10 -10lbs for 2×8 pump stuff 2 rounds of the...