WOD – Tue, May 12

Timberwolf Fitness Roseville – WOD Metcon (Time) 10 RFT: 10/8 cal machine of choice 4 box jumps overs (24/20) 2 muscle ups Cap: 20 min Rx+= RMU Rx= BMU Scale = SU, step ups or box jumps to a lower box, box BMUTime: 14-20 min Notes: If you are good at muscle-ups, you...

WOD – Mon, May 11

Timberwolf Fitness Roseville – WOD Tempo Back Squat (18 min clock) Build to a heavy 1 rep. 3 seconds down, 3 second pause in the bottom Notes: Move with control in every rep. Stay tight in the bottom and drive through the floor on the accent. Metcon (Time) 2026...

Junk Yard WOD – Sun, May 10

Timberwolf Fitness Roseville – Junk Yard WOD Metcon (Checkmark) Warm up: 3 rds 30 sec machine 10 kettlebell swings 1 mile partner carry 4 rds 3-6 pull ups 25ft lunge 10 slam with dball 25ft lunge -rest 1...

Oly Class – Sun, May 10

Timberwolf Fitness Roseville – Oly Class Oly Class (Checkmark) Option 1: if you’re fatigued from the week Option 2: if you’re well rested Clean progressions: Clean start position x1 Heels up clean DL x3 Slow clean + Tall clean x3 Clean + Hang clean below knee 65-75%...

WOD – Sat, May 9

Timberwolf Fitness Roseville – WOD Metcon (AMRAP – Reps) With a partner E6MOM for 36 min: 80 DU 12 Devils press 24 box step ups (w/DB) max cal machine remainder of the time (you can switch machines) Rx+ = 70/50 Rx = 50/35 Scale =...

WOD – Fri, May 8

Timberwolf Fitness Roseville – WOD Hang Squat Clean + Squat Clean Build to a heavy Drop bar and reset between the 2 cleans. Metcon (Time) For time: 50ft dumbbell lunge (50s/35s) 25 HSPU 50ft lunge 15 SHSPU 50ft lunge 5 wall walks 50ft lunge Time cap: 13 min Rx+ = add...