WOD – Mon, Jan 26

Timberwolf Fitness Roseville – WOD Strength (Weight) Every 2:00 x 12:00 (6 Sets) Power Clean & Jerk 1) 3 @ 80% 2) 3 @ 85% 3) 3 @ 90% -these are lifting waves: 0-2 80% 2-4 85% 4-6 90% …then repeat Metcon (Time) For Time: 3 Rounds: 20 Double-Unders 5 Bar-Facing...

Junk Yard WOD – Sun, Jan 25

Timberwolf Fitness Roseville – Junk Yard WOD Metcon (Checkmark) 3 set: 10 empty barbell goodmornings 5 empty barbell back squat jumps 10/10 banded lateral walk Back Squat (5×3 @ 70% 3 box jumps after each set) Metcon (Checkmark) 3 sets: 8-12 pull-ups (use bands if...

WOD – Sat, Jan 24

Timberwolf Fitness Roseville – WOD Metcon (Time) Partner WOD 4 RFT: 80/60 cal echo 60 box overs (24/20) (step down) 40 wall balls (20/14) 20 burpee to target *Divide work with your partner as desired Cap: 40 min Solo: 4RFT: 40/30 cal row 30 box overs 20 wall balls 10...

WOD – Fri, Jan 23

Timberwolf Fitness Roseville – WOD Deadlift (Weightlifting Variable Reps & Sets) Go based off of feel – build to a heavy 3, keep the weight moderate if you are feeling beat up. Metcon (Time) For time: 10-20-30-40-50 Air squats 1-1-1-1-1 Rope climbs into…...

WOD – Thu, Jan 22

Timberwolf Fitness Roseville – WOD Metcon (AMRAP – Reps) 25 min EMOM: 1: 16/13 cal bike 2: 16 DB Bench 3:16/13 cal row 4: 8 burpee box jumps 5: restRx: 50s/35s Scale: 12/9 cals – 12 DB bench w/40s/25s – 6 burpee box jumps Accessories (Checkmark) 3 sets: 10/10 DB bent...

WOD – Wed, Jan 21

Timberwolf Fitness Roseville – WOD Front Squat + Back Squat 3 sets: 2 FS + 5 BS @ 80% of FS Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-upsCap: 10 min Metcon (Time) If you have a sub 3 min Fran you can do: 12-9-6 Thruster (135/95) BMUCap: 10...

Oly Class – Wed, Jan 21

Timberwolf Fitness Roseville – Oly Class Snatch + OHS + BS jump (Checkmark) 3x(1+1+3) empty barbell Snatch (Snatch waves 2 sets: 1 @ 75% 1 @ 80% 1 @ 85%) Dip clean + float clean + FS + jerk 5x(1+2+2) @ 60-65% Clean and Jerk (6×1 @ 77-87%) Clean & Jerk Primer...

WOD – Tue, Jan 20

Timberwolf Fitness Roseville – WOD Metcon (Time) For time: 6 rds 12/10 cal 50 ft front rack DB lunge (50s/35s) – Rest 3 min 4 rds 20/15 cal (pick a different machine) 100 ft burpee broad jumps Cap: 30 minRx = above Scale = 40s/25s Accessories (Checkmark) 3 sets: 100...

Oly Class – Mon, Jan 19

Timberwolf Fitness Roseville – Oly Class Muscle snatch + OHS + Float Snatch 3×3 @ bar to 30% Power snatch + Snatch balance 6×2@ 65-70% by feel Snatch pull + floating pull + float snatch 4×2+1+1 @ 70-75% Clean pull (pause at knee) + dip clean + jerk 6×1+2+1 @ 60-65% by...

WOD – Mon, Jan 19

Timberwolf Fitness Roseville – WOD Power Clean & Jerk (Weightlifting Variable Reps & Sets) Every 2min for 12 min: Rd 1 & 2: 3 @ 75% Rd 3 & 4: 3 @ 80% Rd 5 & 6: 3 @ 85% Metcon (Time) For time: 1-2-3-4-5-6-7-8-9-10 Hang power clean (135/95) Strict...