Junk Yard WOD – Sun, Feb 1

Timberwolf Fitness Roseville – Junk Yard WOD Primer (Checkmark) 2 rounds: 5 pushups w/ 3 second eccentric 10 banded face pulls 10 slow reverse lunges (3 sec eccentric/5 each leg) Metcon (4 Rounds for weight) 4 sets: 6e alternating DB bench press 8-10 ring rows or...

WOD – Sat, Jan 31

Timberwolf Fitness Roseville – WOD Metcon (Time) You go, I go for 18 total rounds (9 rds each) 20/15 cals (pick any machine) 20 DU 10 wall balls Solo version: 9 rds of above workout w/2 min rest between rounds Cap: 40 minRx+ = 30/20 Rx = 20/14 Scale = 14/10,...

WOD – Fri, Jan 30

Timberwolf Fitness Roseville – WOD Strength (Weight) (18:00 Clock): Build to a Heavy 3-Rep Deadlift (try to beat last week’s 3 Rep) Then: • 1 Drop Set: 3 reps @ 80% of today’s heavy 3 Metcon (Time) Friday 5 RFT 9 DL (185/135) 9 SHSPU Rx: 185/135 + SHSPU Scale: 135/95...

WOD – Thu, Jan 29

Timberwolf Fitness Roseville – WOD Metcon (5 Rounds for reps) 5×5 min AMRAP/ 1 min rest between AMRAPS: 35/28 cal row 100 ft farmers carry (53s/35s) Max cal machine you can go back to the rower or pick a different machine for the max cals.Rx+ = 70s/53s Rx = 53s/35s...

WOD – Wed, Jan 28

Timberwolf Fitness Roseville – WOD Strength (Weight) 3 Sets: 2 Front Squats @ 85% -immediately into- 5 Back Squats Metcon (Time) For time: 5-10-15 T2B 10-20-30 Box step ups (50/35) DB Squats Burpee over DB Cap: 20 minRx+= 10-20-30 T2B – 50s/35s Rx = above Scale =...

Oly Class – Wed, Jan 28

Timberwolf Fitness Roseville – Oly Class Olympic Lifting Each Oly class will have 2 options. Option 1 is for those who have completed the WOD Option 2 is for those who have not done the WOD or those who are feeling good. Tempo snatch + Snatch balance (Checkmark)...

WOD – Tue, Jan 27

Timberwolf Fitness Roseville – WOD Metcon (Time) For time: 50 abmat sit ups 40/32 cal echo 30 S2OH (135/95) 20 box jumps (24/20) 10 wall walks Rest 3 min 10 wall walks 20 box jumps 30 S2OH (135/95) 40/32 cal echo bike 50 abmat sit up *30 Min CapRx+ = 30/24 Rx = above...

Oly Class – Mon, Jan 26

Timberwolf Fitness Roseville – Oly Class Olympic Lifting Each Oly class will have 2 options. Option 1 is for those who have completed the WOD Option 2 is for those who have not done the WOD or those who are feeling good. Olympic Lifting Each Oly class will have 2...

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...