WOD – Fri, Dec 19

Timberwolf Fitness Roseville – WOD Metcon (10 Rounds for weight) Every 2:30 for 10 Rounds 30 Double Unders 12 Wallballs *Cleans Rounds 1-3 : 3 Cleans Rounds 4-6: 2 Cleans Rounds 7-10: 1 CleanS Singles, 14/10 Rx 20/14 Build clean weights as you go, can power or squat,...

WOD – Thu, Dec 18

Timberwolf Fitness Roseville – WOD Metcon (Checkmark) Every 10:00 for 30:00 40/30 Cals of Choice into 20 Dumbbell Floor Press 20 Walking Lunges 10 Ring Dips or box dips 20 Single DB Russian TwistsS 30/20s, Bench Dips RX 50/35s You should have 1:00 or more of rest. If...

Oly Class – Wed, Dec 17

Timberwolf Fitness Roseville – Oly Class Muscle snatch + OHS + Back squat jump (Checkmark) 3x(1+1+3) empty barbell Snatch (8×1 @ 83%) Dip clean + jerk 3×2 w/empty barbell – 40% (based on feel) Clean and Jerk (8×1 @ 78-88%) Clean & Jerk Primer (Checkmark) Clean DL...

WOD – Wed, Dec 17

Timberwolf Fitness Roseville – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 10 12/9 Calorie Row 9 Chest to Bar Pull Ups 6 Squat SnatchScaled: Pullups or Ring Rows, 95/65 RX 135/95 Snatch (Squat Snatch Every 2:00 for 16:00 Complete 1 Set 3-3-3-3-1-1-1-1) -You get a bit...

WOD – Tue, Dec 16

Timberwolf Fitness Roseville – WOD Metcon (Time) Every 3:00 for 15:00 12 Toes to Bar 12 Box Jump Overs 12 Shoulder to OverheadScaled: Hanging Leg Raise, 24/20″ Step over, 75/55 RX 24/20″, 115/75 RX+ 30/24″, 125/95 *score is total time to complete all 5 rounds Shoulder...

WOD – Mon, Dec 15

Timberwolf Fitness Roseville – WOD Metcon (Time) For Time 400m Row 30 Alternating DB Snatch 15 Strict Handstand Push Ups 300m row 20 alternating dumbbell snatc 10 strict handstand push ups 200m row 10 alternating dumbbell snatch 5 strict handstand push ups12min Cap...