WOD – Thu, May 21

Timberwolf Fitness Roseville – WOD Metcon (AMRAP – Reps) EMOM for 12 min Min 1 & 2: Max cal machine Min 3: Max burpee box jump overs Min 4: rest into EMOM for 12 min Min 1&2: Max cal machine Min 3: max wall walks Min 4: Rest into EMOM for 10 min Min 1: Max...

Oly Class – Wed, May 20

Timberwolf Fitness Roseville – Oly Class Oly class Power Snatch + Float Snatch x4 65% Clean front rack drill x5 Tall clean from toes + Jerk x5 Slow pull to knee + High hang clean + Jerk x5 70% Clean + Jerk 8×1 up to 80%

WOD – Wed, May 20

Timberwolf Fitness Roseville – WOD Hang Snatch 15 min clock to build to a heavy hang squat snatch Metcon (Time) For time: 150-120-90 DU 15-12-9 Devils press Rx+ = 50s/35s Rx= 40s/25s Scale= 30s/20s, SUTime: 6-12 min Notes: This one is all about the devils press, keep...

WOD – Tue, May 19

Timberwolf Fitness Roseville – WOD Metcon (AMRAP – Reps) 24 min AMRAP: 30/24 cal echo 20 pull-ups/T2B (alt. each round) 30/24 cal row 20 burpee over rower (get over any how, step is okay) Rx = above Scale: Assisted pull ups, knees to elbows or laying leg...

WOD – Mon, May 18

Timberwolf Fitness Roseville – WOD Front Squat (15 min clock to work to a heavy 2 rep. ) Metcon (Time) For time: 40 wall balls (20/14) 15 shuttle runs 25 HSPU 15 shuttle runs 40 wall balls Rx+ = SHSPU Rx = above Scale = 14/20, DB strict...

Oly Class – Sun, May 17

Timberwolf Fitness Roseville – Oly Class Oly Class (Checkmark) Warm up: Machine 2 min Band lat stretch x10 Bar RDL x10 Bar thruster x10 Back squats jumps x10 Tall snatch 3×2 empty bar Dip snatch 10×1 start at 50% and build to 8RPE Tall clean + Jerk 3×2+1 30% Clean +...

Junk Yard WOD – Sun, May 17

Timberwolf Fitness Roseville – Junk Yard WOD The Gauntlet (Checkmark) 10-15 min to go over stations and choose weights/implements 1 member per station 1 minute of work per station, self-paced 1 minute of transition time/rest Stations: Echo bike 10s max effort sprint...

WOD – Sat, May 16

Timberwolf Fitness Roseville – WOD The Griffin (AMRAP – Rounds and Reps) 20 min AMRAP 5 x 3 min AMRAP w/1 min rest between AMRAPS 3 Power Cleans (135/95) 6 push ups 9 burpees finish where you left off in the last round. Rx: above Scale: 95/65 Seargeant Hillbo worked...

WOD – Fri, May 15

Timberwolf Fitness Roseville – WOD Power Clean + Hang Squat Clean + Jerk (15 min clock) Build to a heavy set for the day. Hang is at the knee Notes: Focus on a good starting position and smooth movement from the floor. Stay controlled in the hang and drive through the...

WOD – Thu, May 14

Timberwolf Fitness Roseville – WOD Metcon (AMRAP – Reps) 30 min AMRAP: 400/300 m row 50 ft HSW 30 box step ups (body weight) 20/20 100 m carry (you choose the implement – KBs, sandbags, feedbags, dballs, dumbbells, etc) 50m = 1 rep 25 ft = 1 rep Rx = above Scale = 4...