Junk Yard WOD – Sun, Nov 30

Timberwolf Fitness Roseville – Junk Yard WOD Metcon (Checkmark) 3 Rounds 1 ¼ Gobelt Squats x5 Banded lateral Walks x10 each way Metcon (Weight) Every 2:30 for 10:00 6 Pause BS ~60-70%pick a weight and stay there Metcon (Checkmark) 3 Rounds DB Goblet Cossack Squats x12...

WOD – Sat, Nov 29

Timberwolf Fitness Roseville – WOD With a Partner (Time) 20 Rounds (I go, you go) 12/10 calorie echo bike 10 ab mat sit-ups RX+ GHD 10 thrusters RX+ 135/95, RX 115/75, Scaled 75/55 42 minute capSolo: 10 rounds. Rest as long as it takes you to do 1 round each...

WOD – Fri, Nov 28

Timberwolf Fitness Roseville – WOD Metcon (Time) 5 Rounds 50 Double Unders 10 Double dumbbell Front Rack Reverse Lunge 10 Double dumbbell Push Press15min Cap S Singles, 30/20s RX 50/35s Bench Press (Rest 8:00 then Every :90 for 12:00 4 Heavy Reps) keep the same weight...

WOD – Thu, Nov 27

Timberwolf Fitness Roseville – WOD 12 Days of Thanksgiving (Time) 12 Days Of Thanksgiving 1 Muscle Up or three dips 2 handstand push ups or regular push ups 3 burpee pull-ups 4 pistols (2 each leg) 5 Pull Ups 6 box jumps 7 power snatch 8 thrusters 115/75 RX, 95/65...

Open Gym – Thu, Nov 27

Timberwolf Fitness Roseville – Open Gym 12 Days of Thanksgiving (Time) 12 Days Of Thanksgiving 1 Muscle Up or three dips 2 handstand push ups or regular push ups 3 burpee pull-ups 4 pistols (2 each leg) 5 Pull Ups 6 box jumps 7 power snatch 8 thrusters 115/75 RX,...

WOD – Wed, Nov 26

Timberwolf Fitness Roseville – WOD Metcon (Time) 5 Rounds 20 Ab Mat Situps 5 Sandbag to Shoulder Rest 1:0014min Cap Scaled 100/70 RX 150/100 Romanian Deadlift (RDL) (Rest 6:00 then Every 2:00 for 10:00 8 Reps) pick a heavy weight and stay there...

Oly Class – Wed, Nov 26

Timberwolf Fitness Roseville – Oly Class Muscle snatch + OHS + Back squat jump 5×1+1+3 bar only Snatch + Float snatch 8×1+1 start at 70% then build comfortably Clean and Jerk (Clean and jerk waves (70 75 80%) x4) Clean & Jerk Primer (Checkmark) Clean DL + Floating...

WOD – Tue, Nov 25

Timberwolf Fitness Roseville – WOD Metcon (Time) 30-20-10 Alternating Dumbbell Snatch 12-10-8 Bar Muscle ups10min Cap Scaled: 30/20, burpee pullups RX 50/35 Metcon (Weight) Rest 5:00 then Every :90 for 15:00 1 Snatch + 1 Hang SnatchS = Powers RX = Squat Rounds 1-3...

Oly Class – Mon, Nov 24

Timberwolf Fitness Roseville – Oly Class Muscle snatch + OHS + Back squat jump 5×1+1+3 bar only Power snatch + Snatch balance 4×1+2 65-75% by feel Tall cleans 3 heights 3×3 30-40% by feel Clean speed pull + Hanging clean pull 4(1+1) @ 60% Clean + Float Clean + Jerk...

WOD – Mon, Nov 24

Timberwolf Fitness Roseville – WOD Back Squat (Every :90 for 12:00 1 Rep with 3sec pause in bottom – build over sets) Metcon (Time) Race to 120 Wallballs 3:00 on/ 1:00 off 500/400m Row Buy in Max Wallballs20min Cap (5 Rounds) S 14/10 RX 20/14 Start each round with...