WOD – Fri, Apr 11

Timberwolf Fitness Roseville – WODMetcon (AMRAP – Rounds and Reps)AMRAP 16 10 Burpee Box Jump Overs 5 Bar Muscle Ups 3 Squat Cleans 1:00 RestScaled 24/20″ step over, Highest Pullup Skill, 135/95 RX 205/145Hang Clean (Rest 5:00 then Build 10 min to...

WOD – Thu, Apr 10

Timberwolf Fitness Roseville – WODMetcon (No Measure)6 Rounds (rotate through all movements 6 times for a total of 30:00) :30 on / :30 off 1. alternating single arm dumbbell Hang Clean & Jerk 50/35 (35/24) 2. Shuttle Runs (25′ out and back) 3. Bent...

Oly Class – Wed, Apr 9

Timberwolf Fitness Roseville – Oly ClassView Public WhiteboardClean and Jerk Primer (Checkmark)Muscle clean + Press in split 3x(2+5)Clean and Jerk (Power clean + Heaving hang clean + Jerk 6x(1+1+1) @ 72-75%)Snatch Primer (Checkmark)Muscle snatch + Dip snatch...

WOD – Wed, Apr 9

Timberwolf Fitness Roseville – WODMetcon (Weight)Every 2:00 for 32:00 Alternate Set A: 30 Double Unders into a complex of: Clean + Jerk + front squat + Jerk Set B: 200m Row 10 Hand Release PushupsScaled Singles, Pushups on knees *to minimize equipment pair off...

WOD – Tue, Apr 8

Timberwolf Fitness Roseville – WODMetcon (Time)For Time 25/20 Cal Echo 21 Chest to Bar 21 Deadlift 2:00 Rest 21 Deadlift 21 Chest to Bar 25/20 Cal Echo15min Cap Scaled 155/105, Pullups or Ring Rows RX 225/155 *everyone bikes so you many need to stagger start-...

Oly Class – Mon, Apr 7

Timberwolf Fitness Roseville – Oly ClassView Public WhiteboardSnatch Primer (Checkmark)Muscle snatch + Dip snatch + OHS 4 setsPower Snatch (3×1 @ 77%)Snatch (3×1 @ 80%)Clean Primer (Checkmark)Tall cleans (light weight) 3x3Clean and Jerk (Clean...

WOD – Mon, Apr 7

Timberwolf Fitness Roseville – WODHang Power Snatch (10min to build to 3 position without dropping above the knee below the knee then from ground)slow things down and focus on technique. Before each lift, bring the bar to position, keep your back tight and focus...

Junk Yard WOD – Sun, Apr 6

Timberwolf Fitness Roseville – Junk Yard WODMetcon (No Measure)3 Rounds 3 KB Turkish Get ups each side 10 Ring RowsMetcon (No Measure)3 Rounds 10 DB Bench w/deadstop pause Max Deficit Pushups (hands on plates) Rest 2:00Bench Press (Every 2:00 for 10:00...

WOD – Sat, Apr 5

Timberwolf Fitness Roseville – WODWith A Partner (Time)4 Rounds For Time: 14 synchro front squats RX 135/95, Scaled 95/65 24 synchro wall balls 30 synchro ab mat sit-ups Rest 3 min 12 Rounds for time (alternate rounds) 8 Thrusters (same weight as the front...

WOD – Fri, Apr 4

Timberwolf Fitness Roseville – WODMetcon (AMRAP – Rounds and Reps)AMRAP 7 1 Pullup 2 Push Press 2 Pullups 4 Push Press 3 Pullups 6 Push Press Etc..S Ring Rows, 65/45 RX 95/65 RX+ Chest to Bar 135/95Metcon (No Measure)3 Rounds Not for Time Dips x Sub Max...