WOD – Wed, Sep 24

Timberwolf Fitness Roseville – WOD Metcon (Time) 40-30-20 Alternating Dumbbell Snatch 20-20-20 Lateral Burpee over the dumbbell12min Cap S 30/20 RX 50/35 RX+ 70/50 Front Squat (Rest 8:00 then Every 2:30 for 10:00 4 reps...

WOD – Tue, Sep 23

Timberwolf Fitness Roseville – WOD Snatch Complex (Weight) Every :90 for 12:00 1 Power Snatch 1 Hang Power Snatch 1 Tempo Overhead Squat 3sec down + 3sec pause in bottomTech Work pick a working weight somewhere between 50-70% of 1rm power and stay there Metcon (Time)...

Day 1 6 week Squat Cycle

Timberwolf Fitness Roseville – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 10 15 Toes To Bar 100m Run 15 DB Box Step Overs 100m RunScaled Hanging leg Raise, 30/20s 24/20″ RX 50/35s, 24/20″ *2 DBs 100m Run = 1 rep Back Squat (Rest 8:00 then Every 2:00 for 8:00 5 Reps...

Oly Class – Mon, Sep 22

Timberwolf Fitness Roseville – Oly Class View Public Whiteboard Power Snatch + High Hang + OHS 3 @ 55% Snatch (4×3 @ 65%) Clean + Float Clean + Jerk 6x @ 65% Clean Pull (3×3 @ 75% of clean) Clean & Jerk Primer (Checkmark) Clean DL + Floating Clean + Jerk 3x(1+2+1)...

Junk Yard WOD – Sun, Sep 21

Timberwolf Fitness Roseville – Junk Yard WOD Metcon (Checkmark) 1 ¼ box jumps 3×5Squat below parallel come back just above and then redip and perform box jump. Height should be moderate, try to go straight down into next squat when you jump back off the box. If needed...

WOD – Sat, Sep 20

Timberwolf Fitness Roseville – WOD With a Partner (Calories) 40 min echo bike for cals RX, Scaled rower cals Every 4:00 starting at 0:00 12 power cleans 12 front squats 12 shoulder to overhead RX: 185/125 Scaled: 95/65Solo: 5 power cleanas, 5 front squats, 5 shoulder...