WOD – Mon, Oct 13

Timberwolf Fitness Roseville – WOD Back Squat (Every 2:30 for 10:00 3 reps 85%) Metcon (Time) For Time 3 rounds 21 Power Snatch 7 Wall Walks12min Cap S 45/35, Sub WWs for 1 min plank or 21 Pushups RX 75/55

Oly Class – Mon, Oct 13

Timberwolf Fitness Roseville – Oly Class View Public Whiteboard Snatch DL + Dip Snatch 4x(1+1) @ 50% Power Snatch (Halt at knee) EMOM for 5 min 5×1 @ 65% Power Snatch (1 @ 65% 1 @ 70% 1 @ 75%) Power Clean (halt at knee) + Jerk 6x(1+2) @ 70% Clean (halt at knee) +...

Junk Yard WOD – Sun, Oct 12

Timberwolf Fitness Roseville – Junk Yard WOD Metcon (Checkmark) 3 Rounds Standing Russian Landmine Twists x12 6each side Straight Arm Scap Pushups Metcon (Checkmark) EMOM x10 Alternate DB or BB Z Press x6-8 Hanging DB Weighted Knee Tucks x8-10 Metcon (Checkmark) EMOM...

WOD – Sat, Oct 11

Timberwolf Fitness Roseville – WOD Metcon (Time) 3 Rounds For Time: 16 power snatch RX 135/95, scaled 95/65 40 wall balls 22 power cleans (same weight) 30 chest to bar RX, pull-up scaled 30 shoulder to overhead (same weight) 50/40 calorie rowSplit reps with your...

WOD – Fri, Oct 10

Timberwolf Fitness Roseville – WOD Metcon (AMRAP – Reps) 4 Rounds 2:00 on/ 2:00 off 100′ DB Walking Lunges Max Burpees over DB’sS 30/20s Rx 50/35s If large class break into two groups Metcon (Weight) Rest 6:00 then 12:00 to build to top set of Clean + 2 Front...

WOD – Thu, Oct 9

Timberwolf Fitness Roseville – WOD Metcon (AMRAP – Reps) AMRAP 30 30/24 Cals of Choice 30 Single Arm DB Push Press (split how you wish between arms) 2:00 Rest 30/24 Cals of Choice 30 Dumbbell Goblet Squats 2:00 RestS 30/20 RX 50/35 RX+ 70/50 EMOM 10 (Checkmark) 15-20...

WOD – Wed, Oct 8

Timberwolf Fitness Roseville – WOD Back Squat (In 15:00 complete 5×2 85%) Metcon (AMRAP – Rounds and Reps) AMRAP 10 2 Toes to Bar 30 Double Unders *add 2 Toes to Bar each roundScaled: Hanging Leg Raise, Single unders Rx as...

Oly Class – Wed, Oct 8

Timberwolf Fitness Roseville – Oly Class View Public Whiteboard Snatch pull (halt mid thigh) 3×3 @ 60% Snatch pull + hang snatch 2(1+1) @ 70% Snatch pull + Floating Snatch 5(1+1) @ 70% Clean pull (to knee) + Float Clean + Jerk 2×1 @ 50% 3×1 @ 65% 2×1 @ 70% 2×1 @ 75%...

WOD – Tue, Oct 7

Timberwolf Fitness Roseville – WOD Power Snatch (10:00 to build to 3 rep max, touch and go (no dropping or letting go of the barbell)) You can rest the barbell at the thigh if needed, otherwise work on being fluid even if it means less weight Metcon (Time) 3 Rounds...

Oly Class – Mon, Oct 6

Timberwolf Fitness Roseville – Oly Class View Public Whiteboard Snatch pull (halt mid thigh) 3×3 @ 60% Power Snatch (Halt at knee) EMOM for 5 min 5×1 @ 65% Power Snatch (EMOM for 3 min 3×1 @ 70%) Clean DL + Float Clean + Jerk 6x @ 70-75% Clean (halt at knee) 4×2 @ 70%...