WOD – Thu, May 1

Timberwolf Fitness Roseville – WODMetcon (AMRAP – Rounds and Reps)AMRAP 30 200m Run 16 Half Kneeling “Bottoms Up” S-KB Press (8/side) 1:00 Rest 200m Run 24 Goblet Split Squats (12/side) 1:00 RestS 26/16 lbs (12/8kg) RX 35/26 lbs (16/12kg) for...

Oly Class – Wed, Apr 30

Timberwolf Fitness Roseville – Oly ClassView Public WhiteboardClean & Jerk Primer (Checkmark) Tall clean + Dip clean + Jerk x3 40%Clean and Jerk (Work up to 90% for 1, then 80% 83% 86% for singles )Snatch Primer (Checkmark) Muscle snatch...

WOD – Wed, Apr 30

Timberwolf Fitness Roseville – WODFront Squat (No rest between metcon lift/ once clock hits 18min you have 12min to build to heavy single)Metcon (Time)Every 3:00 for 18:00 12 Toes to Bar 10 Dumbbell Front Squat 8 Strict Pull UpsScaled: Hanging Leg Raise, 30/20s,...

WOD – Tue, Apr 29

Timberwolf Fitness Roseville – WODMetcon (Time)30 Rounds 5 Wallballs 3 Hand Release Pushups 1 Power Clean30min Cap S 14/10, Pushups on knees, 135/95 RX 20/14, 225/155 RX+ 20/14, HSPU, 225/155Max Plank For Time (Time)rest 5 min after the workout Scaled:...

Oly Class – Mon, Apr 28

Timberwolf Fitness Roseville – Oly ClassView Public WhiteboardSnatch Primer (Checkmark) Muscle snatch + Dip snatch + OHS x3Snatch (Work up to 90% for 1 then 3×2 @ 83%)Clean & Jerk Primer (Checkmark) Tall clean + Jerk balance 2+1 x3 light weight...

WOD – Mon, Apr 28

Timberwolf Fitness Roseville – WODMetcon (Time)3 Rounds 24/18 Cal Echo 72 Double Unders/Singles 8 Hang dumbbell squat snatch Rest 1:3015min Cap Scaled Row Cals, 35/20lb dumbbell RX 50/35 dumbbell RX+ 70/50lb dumbbell *hang squat dumbbell snatch are very...

Junk Yard WOD – Sun, Apr 27

Timberwolf Fitness Roseville – Junk Yard WODMetcon (No Measure)3 rounds 10 DB Z Press 10 DB Floor Press 10 Single Arm Banded Lat Pull Downs each sideMetcon (No Measure)Every 2:00 for 10:00 10 DB Hammer Curls 10 DB Arnold Press – same weight 1 set max...

WOD – Sat, Apr 26

Timberwolf Fitness Roseville – WODThe Griffin (AMRAP – Rounds and Reps)5 x 3 Min AMRAP, rest 1 minute between 3 Power Cleans 6 Push-Ups 9 BurpeesRX: 135/95 Scaled: 95/65 Start Where You Left Off Each Round

WOD – Fri, Apr 25

Timberwolf Fitness Roseville – WODMetcon (Time)6-9-12-9-6 Power Snatch Chest to Bar Pullups Box Jump Overs12min Cap S 65/45, Pullups, 24/20″ step over Rx 95/65Metcon (Weight)Rest 6:00 then 12:00 to build to Snatch + 3 OHStake this time to work mobility and...

WOD – Thu, Apr 24

Timberwolf Fitness Roseville – WODMetcon (Time)Every 10:00 for 30:00 1000/900m Row 100 Crossover Single Unders 25 Single arm alternating dumbbell Hang Clean and JerkScaled 35/20 RX 50/35 SCORE IS SLOWEST ROUND *good day to work on jump rope skills. You can also...