WOD – Wed, Mar 26

Timberwolf Fitness Roseville – WODStrict Press (Rest 7min then in 10:00 build to 1rm)Strict Press (3×3 at 70% of what you hit for a 1 rep)Metcon (AMRAP – Reps)For Total Reps 2:30 on / 2:30 off Max Burpee Box Jump Overs 24/20″ 2:00 on / 2:00...

WOD – Tue, Mar 25

Timberwolf Fitness Roseville – WODMetcon (Time)For Time 100 Double Unders 50 Bodyweight Walking Lunges 25 front squats 50 Ab Mat Situps 25 front squats 50 Bodyweight Walking Lunges 100 Double Unders15min Cap S Singles, 95/55 RX 135/95 -Lunges can be done in...

Oly Class – Mon, Mar 24

Timberwolf Fitness Roseville – Oly ClassView Public WhiteboardSnatch Primer (Checkmark)Muscle snatch + Floating snatch + OH squat 3x (1+2+1) @ 40%Snatch3x3 @ 65%Clean Primer (Checkmark)Power clean + Dip clean + Floating clean 3x(1+1+2) light weight of...

WOD – Mon, Mar 24

Timberwolf Fitness Roseville – WODMetcon (Time)For Time 10 Power Clean 3 Wall Walks 9/3, 8/3, etc…15min Cap S 95/65, 3WW=:30 plank or 6 Pushups RX 135/95 10-1 cleans, WW stay at 3Power Clean (Rest 5:00 then Every 2:00 for 10:00 5 TnG Reps)-Continue with...

Junk Yard WOD – Sun, Mar 23

Timberwolf Fitness Roseville – Junk Yard WODMetcon (No Measure)3 Rounds Glute Bridge DB Floor Press x10 OH Banded Tri Ext x20Metcon (Weight)Every :90 for 15:00 Alternate 5 Strict Press w/ BB + 5 Pushups 50′ Bear Hug SB Carrycan build or keep weight the...

WOD – Sat, Mar 22

Timberwolf Fitness Roseville – WODWith A Partner (AMRAP – Rounds and Reps)AMRAP 30 30 wall balls RX 20/14, scaled 14/10 20 synchro bar facing burpees, scaled regular burpees 20 power cleans RX 135/95, scaled 115/75 500/400 meter rowsolo: cut everything in...

WOD – Fri, Mar 21

Timberwolf Fitness Roseville – WODMetcon (Weight)Push Press + Push Jerk + Split Jerk Every :90 for 15:00 1+1+1Stay light and work technique then build towards the endMetcon (AMRAP – Reps)5 Rounds :30 on :30 off Max HSPU (or DB Strict Press) Max Alternating...

WOD – Thu, Mar 20

Timberwolf Fitness Roseville – WODMetcon (AMRAP – Rounds and Reps)AMRAP 20 20/16 Cals of Choice 8 Sandbag Cleans 1:00 Plank 8 Sandbag Squats 1:00 WallsitS 100/70 RX 150/100 plank/wall sit :10 = 1 repMetcon (No Measure)Accessories Split Squats 3×6 each...

Oly Class – Wed, Mar 19

Timberwolf Fitness Roseville – Oly ClassView Public WhiteboardJerk Primer (Checkmark)Push jerk (behind neck and in a split) 4×3 @ 40-50%Clean and Jerk1 @ 80% 1 @ 83% 1 @ 86% then 2 singles of choice

WOD – Wed, Mar 19

Timberwolf Fitness Roseville – WODMetcon (Weight)Rest 5:00 then Every 2:00 for 12:00 1 Snatch + 2 OHS buildingMetcon (Time)For Time 4 Rounds 250/200m Row 20 Hang DB Snatch 7 Bar Muscle Ups14min Cap S 30/20, highest pullup skill RX...