WOD – Mon, Dec 15

Timberwolf Fitness Roseville – WOD Metcon (Time) For Time 400m Row 30 Alternating DB Snatch 15 Strict Handstand Push Ups 300m row 20 alternating dumbbell snatc 10 strict handstand push ups 200m row 10 alternating dumbbell snatch 5 strict handstand push ups12min Cap...

Junk Yard WOD – Sun, Dec 14

Timberwolf Fitness Roseville – Junk Yard WOD Metcon (Checkmark) 3 rounds Worlds greatest stretch x6 each side Slow Walking Lunges 3sec eccentric each step x12 6each Pollof Press with Hip Rotation x6ea () Metcon (Checkmark) Every 3:00 for 12:00 12 BB Box Step Ups...

WOD – Sat, Dec 13

Timberwolf Fitness Roseville – WOD With a Partner (Time) 21-15-9 Synchro Power Clean RX 165/115, Scaled 115/75 42-30-18 calorie row (total) Rest 2:00 21-15-9 synchro deadlifts RX 225/155, Scaled 135/95 150-100-75 double unders (total) Rest 2:00 21-15-9 synchro lateral...

WOD – Fri, Dec 12

Timberwolf Fitness Roseville – WOD Weighted Pull-ups (Weighted Strict Pull Ups Every 2:00 for 12:00 3 Reps) This is both strength work and a primer for the piece to follow. Start at a moderate – doable weight and build gradually from there. Your 6th set should be a...

WOD – Thu, Dec 11

Timberwolf Fitness Roseville – WOD Metcon (AMRAP – Reps) AMRAP 12 100/85 Calorie Row buy in, into: 2-4-6-8-10… Single Arm Devils Press 50/35 RX, (30/20) scaled ab mat Sit Ups Rest 5:00 AMRAP 12 100/85 Calorie Row buy in, into: 2-4-6-8-10… DB Sumo Deadlift 50/35s RX,...

Oly Class – Wed, Dec 10

Timberwolf Fitness Roseville – Oly Class Muscle snatch + OHS + Back squat jump (Checkmark) 3x(1+1+3) empty barbell Snatch (10×1 @ 80%) Dip clean + jerk 3×2 w/empty barbell – 40% (based on feel) Clean and Jerk (8×1 @ 70-85%) Clean & Jerk Primer (Checkmark) Clean DL...

WOD – Wed, Dec 10

Timberwolf Fitness Roseville – WOD Metcon (AMRAP – Reps) 5 Rounds 1:30 on / 1:30 off 8 x 50′ Shuttle Runs (25′ down 25′ back = 1) Max Push Jerks*Rounds 1 and 2 RX 115/75, Scaled (75/55) Rounds 3 and 4 RX 135/95, Scaled (95/65) Round 5 RX 155/105, Scaled (115/75)...

WOD – Tue, Dec 9

Timberwolf Fitness Roseville – WOD Metcon (Time) For Time 30 Power Cleans 40 V-Ups 50 Wall Balls 80/60 Calorie Row16min Cap S 95/65, Ab mat situps , 14/10 RX 155/105, 20/14 Deadlift (Rest 8:00 then Every 3:00 for 9:00 8 Heavy Reps) no building, just pick a heavy...

WOD – Mon, Dec 8

Timberwolf Fitness Roseville – WOD Metcon (Time) 21-15-9 Pullups Pushups Overhead Squats12 min Cap S Ring Rows, pushups on knees, 65/45 RX 95/65 RX+ 135/95 Snatch (Squat Snatch Every 2:00 for 12:00 3 Reps Drop and Reset (all 3 within :30)) -Build across the 6 sets as...

Oly Class – Mon, Dec 8

Timberwolf Fitness Roseville – Oly Class Halting snatch 4×2 @ 70-80% Power snatch + Snatch balance 4×1+2 70-80% by feel Tall cleans 3 heights 3×3 30-40% by feel Clean speed pull + Hanging clean pull 4(1+1) @ 60% Clean + Float Clean + Jerk 5×1+2+1 70-75%% based on feel...