Junk Yard WOD – Sun, Dec 7

Timberwolf Fitness Roseville – Junk Yard WOD Metcon (Checkmark) 3 Rounds Single DB Hang Clean and Press x5 ea Single Arm Deficit Pushups x5ea side (one hand on db) Banded Pull Aparts x20 Metcon (Checkmark) 3 Rounds Close Grip Bench x8 DB Hang High Pulls x8 Rest...

WOD – Sat, Dec 6

Timberwolf Fitness Roseville – WOD With a Partner (Time) Double Grace: 60 clean and Jerks RX 135/95 Rest 2:00 Isabel: 30 snatches RX 135/95, Scaled 95/65 Rest 2:00 Karen 1.5: 225 wall balls RX 20/14, Scaled 14/10 Rest 2:00 Annie: 50-40-30-20-10 double unders and sit...

WOD – Fri, Dec 5

Timberwolf Fitness Roseville – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 12 Climb the ladder 2-4-6-8-10 etc Deadlifts Chest to Bar PullupsScaled- 155/105, Pullups/Ring Rows RX 225/155 Metcon (Weight) Rest 8:00 then Every 2:00 for 10:00 100′ Farmers Carry w/ DBs or...

WOD – Thu, Dec 4

Timberwolf Fitness Roseville – WOD Metcon (Time) 5 Rounds 15 Single Dumbbell Box Step ups 500/400m Row 15 Single Dumbbell Box Step ups 30 Wallballs32min Cap Scaled 30/20 to 24/20″, 14/10 RX 50/35 to 245/20″, 20/14 Metcon (Checkmark) Optional finisher 2-3 Rounds 15...

WOD – Wed, Dec 3

Timberwolf Fitness Roseville – WOD Metcon (Time) For time 1000/800m Row 30 Bar Facing Burpees 30 Shoulder to Overhead 30 Bar Facing Burpees 1000/800m Row18min Cap Scaled – Lateral Bar Over Burpees, 95/65 RX 135/95 *32min Running Clock, 18min cap on metcon and the rest...

Oly Class – Wed, Dec 3

Timberwolf Fitness Roseville – Oly Class Muscle snatch + OHS + Back squat jump 5x(1+1+3) w/empty barbell Snatch + Float snatch 8×1+1 start at 75% then build comfortably Dip clean + jerk 3×2 w/empty barbell – 40% (based on feel) Clean and Jerk (6×2 @ 75-85% based on...

WOD – Tue, Dec 2

Timberwolf Fitness Roseville – WOD Metcon (AMRAP – Reps) AMRAP 3 60 Double Unders Max Power Snatch 75/55 (45/35) Rest 2:00 AMRAP 3 80 Double Unders Max Power Snatch 95/65 (65/45) Rest 2:00 AMRAP 3 100 Double Unders Max Power Snatch 115/75 (75/55)S Singles RX *if you...

WOD – Mon, Dec 1

Timberwolf Fitness Roseville – WOD Metcon (Time) 4 Rounds 10 Handstand Pushups 10 Front Squats 10/8 Cal Echo Rest 1:0012min Cap Scaled Pushups, 115/75, Row Cals RX 155/105 RX+ Strict HSPU, 185/135 Front Squat (Rest 6:00 then 12:00 to build to...

Oly Class – Mon, Dec 1

Timberwolf Fitness Roseville – Oly Class Muscle snatch + OHS + Back squat jump 5x(1+1+3) w/empty barbell Power snatch + Snatch balance 4×1+2 70-75% 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...

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...