WOD – Tue, Dec 23

Timberwolf Fitness Roseville – WOD Metcon (Time) 3 Rounds for time 30 Wallballs 15 Deadlifts 6 Muscle ups14min Cap S 14/10, 155/105, Highest Pullup Skill RX 20/14, 225/155 Bench Press (Rest 6:00 then every 2:00 for 10:00 4 Reps- build over...

Oly Class – Mon, Dec 22

Timberwolf Fitness Roseville – Oly Class Halting snatch 4×2 @ 65-75% – based on feel Power snatch + Snatch balance 4×2+2 65-75% by feel Tall cleans 3 heights 3×3 empty barbell Clean speed pull + Hanging clean pull 4(1+1) @ 60% Clean Pull + Float Clean + Jerk 5×1+1+1...

WOD – Mon, Dec 22

Timberwolf Fitness Roseville – WOD Metcon (Calories) AMRAP 5 6-9-12 Thrusters Toes to Bar Max Cal Echo in remaining time Rest 2:00 AMRAP 5 6-9-12 Power Snatch Double Unders x3 Max Cal Echo in remaining timeS 65/45, Hanging leg raise, Row Cals, Singles RX 95/65 *score...

Junk Yard WOD – Sun, Dec 21

Timberwolf Fitness Roseville – Junk Yard WOD Metcon (Checkmark) 3 Rounds 5 Thoracic openers on each side 6 Plate Halo each way 3-5 Pullups () () Metcon (Checkmark) 3 Rounds Half Kneeling DB Snatch x8 each side Seated Single Arm Banded Rows x10ea Banded Pushups x10 ()...

WOD – Sat, Dec 20

Timberwolf Fitness Roseville – WOD With a Partner (AMRAP – Rounds and Reps) AMRAP 35 50/40 calorie echo bike 20 toes to bar 20 burpee box jump overs 10 bear complexScaled: row cals, hanging knee raises, 24/20″ box step overs, 95/65lb barbell RX: 20/24″ box, 135/95lb...

WOD – Fri, Dec 19

Timberwolf Fitness Roseville – WOD Metcon (10 Rounds for weight) Every 2:30 for 10 Rounds 30 Double Unders 12 Wallballs *Cleans Rounds 1-3 : 3 Cleans Rounds 4-6: 2 Cleans Rounds 7-10: 1 CleanS Singles, 14/10 Rx 20/14 Build clean weights as you go, can power or squat,...

WOD – Thu, Dec 18

Timberwolf Fitness Roseville – WOD Metcon (Checkmark) Every 10:00 for 30:00 40/30 Cals of Choice into 20 Dumbbell Floor Press 20 Walking Lunges 10 Ring Dips or box dips 20 Single DB Russian TwistsS 30/20s, Bench Dips RX 50/35s You should have 1:00 or more of rest. If...

WOD – Wed, Dec 17

Timberwolf Fitness Roseville – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 10 12/9 Calorie Row 9 Chest to Bar Pull Ups 6 Squat SnatchScaled: Pullups or Ring Rows, 95/65 RX 135/95 Snatch (Squat Snatch Every 2:00 for 16:00 Complete 1 Set 3-3-3-3-1-1-1-1) -You get a bit...

Oly Class – Wed, Dec 17

Timberwolf Fitness Roseville – Oly Class Muscle snatch + OHS + Back squat jump (Checkmark) 3x(1+1+3) empty barbell Snatch (8×1 @ 83%) Dip clean + jerk 3×2 w/empty barbell – 40% (based on feel) Clean and Jerk (8×1 @ 78-88%) Clean & Jerk Primer (Checkmark) Clean DL...

WOD – Tue, Dec 16

Timberwolf Fitness Roseville – WOD Metcon (Time) Every 3:00 for 15:00 12 Toes to Bar 12 Box Jump Overs 12 Shoulder to OverheadScaled: Hanging Leg Raise, 24/20″ Step over, 75/55 RX 24/20″, 115/75 RX+ 30/24″, 125/95 *score is total time to complete all 5 rounds Shoulder...