WOD – Wed, Feb 4

Timberwolf Fitness Roseville – WOD Strength (Weight) 3 Sets: 1 Front Squat @ 90% (or RPE 9) … into … 3 Back Squats (Rest 2:00–3:00 between sets) Metcon (Time) For Time: 80-60-40-20 DUS 8-6-4-2 Front rack lunge complex 1 lunge complex = lunge on right side + lunge on...

Oly Class – Wed, Feb 4

Timberwolf Fitness Roseville – Oly Class Olympic Lifting Each Oly class will have 2 options. Option 1 is for those who have completed the WOD Option 2 is for those who have not done the WOD or those who are feeling good. Tempo snatch + Snatch balance (Checkmark)...

WOD – Tue, Feb 3

Timberwolf Fitness Roseville – WOD Metcon (Time) (23:00 Time Cap) 5 Rounds: 5 Shuttle Runs (25′ Down & Back = 1 Shuttle) 10 Renegade Rows (5 each arm) … 3:00 Rest … 5 Rounds: 5 Shuttle Runs (25′ Down & Back = 1 Shuttle) 10 Wall Balls 20/14 Rx: Renegade Rows...

Oly Class – Mon, Feb 2

Timberwolf Fitness Roseville – Oly Class Olympic Lifting Each Oly class will have 2 options. Option 1 is for those who have completed the WOD Option 2 is for those who have not done the WOD or those who are feeling good. Muscle snatch + OHS + Float Snatch Option 1:...

WOD – Mon, Feb 2

Timberwolf Fitness Roseville – WOD Strength (Weight) 10:00 EMOM 1 Power Clean & Jerk (Building — goal is RPE 9 / 90%+; NOT a true max) Metcon (4 Rounds for calories) 4 Rounds: 2:30 Window: 15 Pull Ups 1 Round DB “DT” (12 DL, 9 Hang Cleans, 6 Push Jerks) Max Cal...

Junk Yard WOD – Sun, Feb 1

Timberwolf Fitness Roseville – Junk Yard WOD Primer (Checkmark) 2 rounds: 5 pushups w/ 3 second eccentric 10 banded face pulls 10 slow reverse lunges (3 sec eccentric/5 each leg) Metcon (4 Rounds for weight) 4 sets: 6e alternating DB bench press 8-10 ring rows or...