WOD – Thu, Dec 25

Timberwolf Fitness Roseville – WOD Metcon (Checkmark) “Christmas Pump” 3 Rounds 400m run or 500m Row 20 DB Curl to press 35/20s (25/10s) Rest 2:00 400m Run or 500m Row 15 Bench Press 185/125 (135/95) Rest...

WOD – Wed, Dec 24

Timberwolf Fitness Roseville – WOD 12 Days of Christmas (Time) 1 Wall Walk or :10 Plank/HS Hold 2 Push Press 135/95 (95/65) 3 Hang power Cleans 135/95 (95/65) 4 Front Squats 135/95 (95/65) 5 Toes to Bar/Hanging Leg Raise 6 Lateral Bar Burpees 7 Pullups/Ring Rows 8...

WOD – Tue, Dec 23

Timberwolf Fitness Roseville – WOD Metcon (Time) 3 Rounds for time 30 Wallballs 15 Deadlifts 6 Muscle ups14min Cap S 14/10, 155/105, Highest Pullup Skill RX 20/14, 225/155 Bench Press (Rest 6:00 then every 2:00 for 10:00 4 Reps- build over...

WOD – Mon, Dec 22

Timberwolf Fitness Roseville – WOD Metcon (Calories) AMRAP 5 6-9-12 Thrusters Toes to Bar Max Cal Echo in remaining time Rest 2:00 AMRAP 5 6-9-12 Power Snatch Double Unders x3 Max Cal Echo in remaining timeS 65/45, Hanging leg raise, Row Cals, Singles RX 95/65 *score...

Oly Class – Mon, Dec 22

Timberwolf Fitness Roseville – Oly Class Halting snatch 4×2 @ 65-75% – based on feel Power snatch + Snatch balance 4×2+2 65-75% by feel Tall cleans 3 heights 3×3 empty barbell Clean speed pull + Hanging clean pull 4(1+1) @ 60% Clean Pull + Float Clean + Jerk 5×1+1+1...

Junk Yard WOD – Sun, Dec 21

Timberwolf Fitness Roseville – Junk Yard WOD Metcon (Checkmark) 3 Rounds 5 Thoracic openers on each side 6 Plate Halo each way 3-5 Pullups () () Metcon (Checkmark) 3 Rounds Half Kneeling DB Snatch x8 each side Seated Single Arm Banded Rows x10ea Banded Pushups x10 ()...