WOD – Thu, Apr 3

Timberwolf Fitness Roseville – WODMetcon (No Measure)EMOM 30 1. 30 Double Unders or Singles 2. 12 DB Goblet Squats 3. 12 DB Goblet Box Step UpsS 50/30, 24/20″ RX 70/50, 24/20″ Can use DB or KB, pick a weight you can stay unbroken on all the way...

WOD – Wed, Apr 2

Timberwolf Fitness Roseville – WODBench Press (Rest 5:00 then Every :90 for 12:00 Complete a set 5-4-4-3-3-2-2-1-1 )Build over setsMetcon (Time)1:00 on 1:00 off until completion 150′ HS Walk RX or 15 Wall Walks scaled 1000/800m Row 40 Burpee Box Jump...

WOD – Tue, Apr 1

Timberwolf Fitness Roseville – WODMetcon (AMRAP – Rounds and Reps)AMRAP 15 250m Row 5 Toes to Bar 5 Deadlift 250m/10/10, 250m/15/15, 250m/20/20…S Hanging Leg Raise, 155/105 RX 225/155 125m Row = 1 repBack Squat (Rest 5:00 then EMOM 10...

Oly Class – Mon, Mar 31

Timberwolf Fitness Roseville – Oly ClassSnatch Primer (Checkmark)Muscle snatch + Dip snatch + OHS 4 setsSnatch (EMOM for 10 min 1 snatch @ 70%)Clean Primer (Checkmark)Tall cleans (light weight) 3x3Clean and Jerk (Clean + Jerk + Jerk Waves)2 sets: 1+2 @...

WOD – Mon, Mar 31

Timberwolf Fitness Roseville – WODMetcon (Time)For Time 25/20 Cal Echo 21 Hang Squat Clean Thruster6min Cap S Row Cals, 95/65 RX 135/95 *Full send and hang onto the bar as long as possible, this is just a primer for longer lifting session todayClean and Jerk...

Junk Yard WOD – Sun, Mar 30

Timberwolf Fitness Roseville – Junk Yard WODMetcon (No Measure)3 Rounds 8 Single Leg RDL ea 8 Bulgarian Split Squats ea (do both movements on same side before switching legs) 16 Calf Raises /Toes on plateBack Squat (Every 2:30 for 10:00 6 Dead Stop Squats at...

WOD – Sat, Mar 29

Timberwolf Fitness Roseville – WODWith a Partner (Time)2 Rounds For Time: 40/32 cal echo bike 30 dumbbell front squats RX 50/35’s, Scaled 35/20’s 100 double unders 40/32 cal echo bike 20 devils press (same dumbbells as the front squats) 60 wall balls...

WOD – Fri, Mar 28

Timberwolf Fitness Roseville – WODMetcon (Time)For Time 1000/900m Row 21 Power Snatch 95/65 (65/45) 750/650m Row 15 Power Snatch 135/95 (95/65) 500/450m Row 9 Power Snatch 155/105 (115/75)18min Cap Adjust jumps as neededPower Snatch (Rest 5:00 then 10:00 to...

WOD – Thu, Mar 27

Timberwolf Fitness Roseville – WODMetcon (AMRAP – Reps)”Chelsea” EMOM 30 (or until failure) 5 Pull Ups 10 Push Ups 15 Air SquatsS Ring Rows, Pushups on Knees -If at any point you cannot continue the EMOM, take a full minute off! If you...

Oly Class – Wed, Mar 26

Timberwolf Fitness Roseville – Oly ClassView Public WhiteboardJerk Primer (Checkmark)Push jerk (behind neck and in a split) 4×3 @ 40-50%Clean and JerkClean + hang clean + jerk 6 sets @ 70%Snatch Primer (Checkmark)Snatch pull + Dip snatch 3X(2+2) @...