Junk Yard WOD – Sun, Dec 14

Timberwolf Fitness Roseville – Junk Yard WOD Metcon (Checkmark) 3 rounds Worlds greatest stretch x6 each side Slow Walking Lunges 3sec eccentric each step x12 6each Pollof Press with Hip Rotation x6ea () Metcon (Checkmark) Every 3:00 for 12:00 12 BB Box Step Ups...

WOD – Sat, Dec 13

Timberwolf Fitness Roseville – WOD With a Partner (Time) 21-15-9 Synchro Power Clean RX 165/115, Scaled 115/75 42-30-18 calorie row (total) Rest 2:00 21-15-9 synchro deadlifts RX 225/155, Scaled 135/95 150-100-75 double unders (total) Rest 2:00 21-15-9 synchro lateral...

WOD – Fri, Dec 12

Timberwolf Fitness Roseville – WOD Weighted Pull-ups (Weighted Strict Pull Ups Every 2:00 for 12:00 3 Reps) This is both strength work and a primer for the piece to follow. Start at a moderate – doable weight and build gradually from there. Your 6th set should be a...

WOD – Thu, Dec 11

Timberwolf Fitness Roseville – WOD Metcon (AMRAP – Reps) AMRAP 12 100/85 Calorie Row buy in, into: 2-4-6-8-10… Single Arm Devils Press 50/35 RX, (30/20) scaled ab mat Sit Ups Rest 5:00 AMRAP 12 100/85 Calorie Row buy in, into: 2-4-6-8-10… DB Sumo Deadlift 50/35s RX,...

WOD – Wed, Dec 10

Timberwolf Fitness Roseville – WOD Metcon (AMRAP – Reps) 5 Rounds 1:30 on / 1:30 off 8 x 50′ Shuttle Runs (25′ down 25′ back = 1) Max Push Jerks*Rounds 1 and 2 RX 115/75, Scaled (75/55) Rounds 3 and 4 RX 135/95, Scaled (95/65) Round 5 RX 155/105, Scaled (115/75)...

Oly Class – Wed, Dec 10

Timberwolf Fitness Roseville – Oly Class Muscle snatch + OHS + Back squat jump (Checkmark) 3x(1+1+3) empty barbell Snatch (10×1 @ 80%) Dip clean + jerk 3×2 w/empty barbell – 40% (based on feel) Clean and Jerk (8×1 @ 70-85%) Clean & Jerk Primer (Checkmark) Clean DL...