WOD – Wed, Nov 26

Timberwolf Fitness Roseville – WOD Metcon (Time) 5 Rounds 20 Ab Mat Situps 5 Sandbag to Shoulder Rest 1:0014min Cap Scaled 100/70 RX 150/100 Romanian Deadlift (RDL) (Rest 6:00 then Every 2:00 for 10:00 8 Reps) pick a heavy weight and stay there...

WOD – Tue, Nov 25

Timberwolf Fitness Roseville – WOD Metcon (Time) 30-20-10 Alternating Dumbbell Snatch 12-10-8 Bar Muscle ups10min Cap Scaled: 30/20, burpee pullups RX 50/35 Metcon (Weight) Rest 5:00 then Every :90 for 15:00 1 Snatch + 1 Hang SnatchS = Powers RX = Squat Rounds 1-3...

WOD – Mon, Nov 24

Timberwolf Fitness Roseville – WOD Back Squat (Every :90 for 12:00 1 Rep with 3sec pause in bottom – build over sets) Metcon (Time) Race to 120 Wallballs 3:00 on/ 1:00 off 500/400m Row Buy in Max Wallballs20min Cap (5 Rounds) S 14/10 RX 20/14 Start each round with...

Oly Class – Mon, Nov 24

Timberwolf Fitness Roseville – Oly Class Muscle snatch + OHS + Back squat jump 5×1+1+3 bar only Power snatch + Snatch balance 4×1+2 65-75% 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...

Junk Yard WOD – Sun, Nov 23

Timberwolf Fitness Roseville – Junk Yard WOD Metcon (Checkmark) 3 rounds 10 Banded Shoulder Dislocates 10 Scap Pushups 10 Hanging Scap Shrugs Metcon (Checkmark) Every 2:30 for 10:00 10 Double DB Upright Rows 10 Db Shoulder Press :30 DB Hold Overhead Metcon (Checkmark)...

WOD – Sat, Nov 22

Timberwolf Fitness Roseville – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 25: 30 burpee to a plate 20 power snatches 135/95RX, 95/65 scaled 30 shoulder to overhead 20 wall walks 40/32 calorie echo bike From 25:00 – 35:00 establish a max 5 rep shoulder to overhead from...