Oly Class – Mon, Sep 15

Timberwolf Fitness Roseville – Oly Class View Public Whiteboard Snatch + Snatch Balance 3 @ 60% Snatch (5×2 @ 72%) Clean + Float Clean + Jerk 3x @ 80% Clean Pull (3×3 @ 85% of clean) Clean & Jerk Primer (Checkmark) Clean DL + Floating Clean + Jerk 3x(1+2+1) @...

WOD – Mon, Sep 15

Timberwolf Fitness Roseville – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 12 12/9 Cal Row 12 Wallballs 12 PushupsScaled Pushups on knees, 14/10 RX 20/14 Thruster (Rest 8:00 then 10:00 to build to 3rm from the rack)

Junk Yard WOD – Sun, Sep 14

Timberwolf Fitness Roseville – Junk Yard WOD manmakers (Checkmark) 2×5 pushups + DB Row each side + stand to press Metcon (Checkmark) EMOM x10 Alternate 10 BB Bent Over Rows 20 Banded Pull aparts Metcon (Checkmark) EMOM x10 Alternate 5 Bench Press 10 DB Flysyou can...

WOD – Sat, Sep 13

Timberwolf Fitness Roseville – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 30 With Partner 800 meter run (alternate every 200 meters) 40 DB Front Rack Walking Lunges 50/35s (30/20s) 20 Wall Walks1 Person Works at a time Each 200 meter run counts as 1 rep sub 1 WW for...

WOD – Fri, Sep 12

Timberwolf Fitness Roseville – WOD Annie (Time) 50-40-30-20-10 Double-unders Sit-upsOn a running clock perform Annie 0-15min Metcon (AMRAP – Rounds and Reps) 15-30:00 AMRAP 15 5 Cal Row 5 DB Floor Press 10s, 15s, 20s etcS 30/20s RX 50/35s RX+...

WOD – Thu, Sep 11

Timberwolf Fitness Roseville – WOD 9/11 (Time) For Time 2001m Row Buy In into 3 Rounds 9 Thrusters 11 Toes to Bar 9 Power Snatch 11 Toes to Bar18min Cap S 95/65, Hanging Leg Raise RX 135/95 Pull-ups (Rest 5:00 then EMOM x10 1 Rep strict pullup – working to a one rep...

WOD – Wed, Sep 10

Timberwolf Fitness Roseville – WOD Metcon (Time) For time 27-21-15-9 Push Press Box Jump Over Deadlift15min Cap S 75/55, 24/20″ step over RX 115/75, 24/20″ Deadlift (Rest 8min then 12:00 to build to 3rm Deadlift from 2″ Deficit) Stand on 45lb...

WOD – Tue, Sep 9

Timberwolf Fitness Roseville – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 12 Climb the Ladder 3 Wallballs 6 Pushups *add 3 reps to each movement each roundS 14/10, pushups on knees RX 20/14 Metcon (Checkmark) 3 Rounds not for Time Dips xMax reps BB Rows x10 Plate...

WOD – Mon, Sep 8

Timberwolf Fitness Roseville – WOD View Public Whiteboard Metcon (Time) For Time 400m Run 40 Alternating Pistols 400m Run 200 Double Unders 400m Run 20 Muscle ups (bar or ring) 400m Run20min Time Cap Scaled Pistols to bench, Singles, Highest Pullup Skill RX as written...

Oly Class – Mon, Sep 8

Timberwolf Fitness Roseville – Oly Class View Public Whiteboard Power Snatch + High Hang Snatch + OHS 5 @ 55% Snatch (5×2 @ 70%) Clean + Float Clean + Jerk 5x @ 77% Clean Pull (3×3 @ 85% of clean) Clean & Jerk Primer (Checkmark) Clean DL + Floating Clean + Jerk...