WOD – Wed, Apr 29

Timberwolf Fitness Roseville – WOD High Hang Snatch + OHS 2 high hang snatch + 1 OHS 15 min clock to build to a heavy set. Focus on speed under the bar and confidence in the bottom of the OHS Metcon (Time) 3RFT: 400m Run 15 Power Snatch 15 OHS Rx: 95/65 Scale: 45/35...

Oly Class – Wed, Apr 29

Timberwolf Fitness Roseville – Oly Class Oly class Snatch progression: High elbows practice x5 Tall snatch x5 Heels up to grab the bar + slow pull x5 Snatch pull + Float snatch + Snatch 5×1 70-75% Clean pull singles build to 100% Clean and Jerk Waves 80% 85% 90%...

WOD – Tue, Apr 28

Timberwolf Fitness Roseville – WOD Metcon (Time) For time: 100 DUs 5 Wall Walks 50/40 Cal Bike 25 SA Devils Press 50/40 Cal Bike 5 Wall Walks 100 DUs Cap: 20 min Rx+= 1 wall facing HSPU for each wall walk rep RX = 50/35 Scale = 35/25, modified wall walk or 25 total...

WOD – Mon, Apr 27

Timberwolf Fitness Roseville – WOD Paused Front Squat (Build to heavy 3RM 15 min clock) Metcon (Time) Metcon: 2-2-2-3 Intervals (1min Rest) 5/4 RMU 10 Front Squats 185/125 Max Box Jump Overs 24/20 *Continue until 75 Box Overs or cap* Rx+: RMU; 185/125 Rx: low...

Oly Class – Sun, Apr 26

Timberwolf Fitness Roseville – Oly Class Oly Class (Checkmark) Option 1: If sore or fatigued from the week Option 2: If you feel strong and rested Snatch progression: Start position test x5 Pause at the knee position test x5 Slow pull deadlift x5 Snatch Everyone: Warm...

Junk Yard WOD – Sun, Apr 26

Timberwolf Fitness Roseville – Junk Yard WOD Metcon (Checkmark) Warm up: Bike 90s Superset: 2 rounds light weight KB swings x20 KB push press x5/side KB one arm row x5/side Tire Flips or Sand Bags (based on weather) Tire Flips 1 rep OTM x10 Or Sandbag clean 2 reps OTM...

WOD – Sat, Apr 25

Timberwolf Fitness Roseville – WOD Metcon (AMRAP – Reps) 36 min AMRAP: 800 m (divided) 80 wall balls (divided) 400 m run (together) 40 devils press (divided) 200 m (together) 20 synchro T2B Rx = 20/14, 50/35 Scale = 14/10, 35/25, synchro v-ups or abmat sit ups Solo 36...

WOD – Fri, Apr 24

Timberwolf Fitness Roseville – WOD Clean (Squat Cleans! 5×2 @ 6-7 RPE) Metcon (Time) 5 RFT: 10 Bar Facing Burpees 5 Power Cleans Rx+: 185/135 Rx: 155/105 Scale: 115/75 cap: 10 minTime: 5-10 min Stimulus: Barbell cycling + sprint effort Notes: Stay sharp on squat...

Power Hour – Thu, Apr 23

Timberwolf Fitness Roseville – Power Hour Lower week 4 Warm up: 2 rounds of the following 1 min bike Wall sit x30 seconds Reverse lunge x 8 on each leg Back Squat (Weightlifting Variable Reps & Sets) Deadlift (Weightlifting Variable Reps & Sets) Stiff leg 2×5...

WOD – Thu, Apr 23

Timberwolf Fitness Roseville – WOD Metcon (2 Rounds for time) 30min Running Clock 3 Rds (8 min cap) 200m Run 100 meter Farmers Carry (53s/35s) @10min: 10min AMRAP: 5 Pull Ups 10 Push Ups 10 Box Jumps (24/20) -2min Rest- @ 22 min (12 min cap) 3 Rounds: 400m Run 50 Air...