WOD – Tue, Sep 23

Timberwolf Fitness Roseville – WOD Snatch Complex (Weight) Every :90 for 12:00 1 Power Snatch 1 Hang Power Snatch 1 Tempo Overhead Squat 3sec down + 3sec pause in bottomTech Work pick a working weight somewhere between 50-70% of 1rm power and stay there Metcon (Time)...

Oly Class – Mon, Sep 22

Timberwolf Fitness Roseville – Oly Class View Public Whiteboard Power Snatch + High Hang + OHS 3 @ 55% Snatch (4×3 @ 65%) Clean + Float Clean + Jerk 6x @ 65% Clean Pull (3×3 @ 75% of clean) Clean & Jerk Primer (Checkmark) Clean DL + Floating Clean + Jerk 3x(1+2+1)...

Day 1 6 week Squat Cycle

Timberwolf Fitness Roseville – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 10 15 Toes To Bar 100m Run 15 DB Box Step Overs 100m RunScaled Hanging leg Raise, 30/20s 24/20″ RX 50/35s, 24/20″ *2 DBs 100m Run = 1 rep Back Squat (Rest 8:00 then Every 2:00 for 8:00 5 Reps...

Junk Yard WOD – Sun, Sep 21

Timberwolf Fitness Roseville – Junk Yard WOD Metcon (Checkmark) 1 ¼ box jumps 3×5Squat below parallel come back just above and then redip and perform box jump. Height should be moderate, try to go straight down into next squat when you jump back off the box. If needed...

WOD – Sat, Sep 20

Timberwolf Fitness Roseville – WOD With a Partner (Calories) 40 min echo bike for cals RX, Scaled rower cals Every 4:00 starting at 0:00 12 power cleans 12 front squats 12 shoulder to overhead RX: 185/125 Scaled: 95/65Solo: 5 power cleanas, 5 front squats, 5 shoulder...

WOD – Fri, Sep 19

Timberwolf Fitness Roseville – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 10 2 Handstand Pushups 2 Hang Squat Snatch add 2 reps to each movement each round 4s,6s etcS Pushups, 75/55 RX 115/75 Snatch (EMOM x5 1 rep 70% then 7:00 to build to heavy single) Optional...

WOD – Thu, Sep 18

Timberwolf Fitness Roseville – WOD Metcon (AMRAP – Reps) EMOM x20 :30 on :30 off 1 Max Row Cals 2 Max Bench Press 155/105 (135/95) 3 Max Rower Pikes/Knee Tucks 4 RestScore is total reps added together for all 5 rounds () Metcon (Checkmark) Finisher 4 Rounds 10 DB...

WOD – Wed, Sep 17

Timberwolf Fitness Roseville – WOD Metcon (Time) For Time 20 Burpee Box Jump Overs 10 Deadlifts 5 Muscle ups 20 Deadlifts 10 Bar Muslce ups 30 Deadlifts 15 Bar Muslce ups 20 Burpee Box Jump Overs14min Cap Scaled 24/20″ Step over, 155/105, Highest pullup skill RX...

Oly Class – Wed, Sep 17

Timberwolf Fitness Roseville – Oly Class View Public Whiteboard Snatch + Snatch Balance 3 @ 60% Snatch (1×3 @ 65% 1×3 @ 70% 1×3 @ 75% 1×1 @ 80%) Clean and Jerk (Build to heavy single) Clean & Jerk Primer (Checkmark) Clean DL + Floating Clean + Jerk 3x(1+2+1) @...

WOD – Tue, Sep 16

Timberwolf Fitness Roseville – WOD Back Squat (12:00 to build to a 5 Rep Max Back Squat) Metcon (Time) 3 Rounds 400m Run 21 Toes to Bar 100 Double Unders15min Cap Scaled Hanging leg raise, singles RX as written