Oly Class – Mon, Feb 24

Timberwolf Fitness Roseville – Oly ClassView Public WhiteboardWarm-up (Checkmark)Dip Snatch + Drop Snatch + OH Squat 3x (1+2+2) @ 40%Snatch (EMOM for 10 min 1 snatch @ 50%)Snatch Balance (3×2 @ 50%)Back Squat (3×3 @...

Junk Yard WOD – Sun, Feb 23

Timberwolf Fitness Roseville – Junk Yard WODMetcon (No Measure)3 Rounds 10 BB Inverted Rows 10 Pushups 10 Weighted hanging knee tucks ()Metcon (No Measure)EMOM x15 Rotate 3 Bench Press 6 Dips of choice 9 DB Curls 12 DB Push Press 15 Banded Pull apartspick...

WOD – Sat, Feb 22

Timberwolf Fitness Roseville – WODWIth A Partner (AMRAP – Rounds and Reps)30:00 amrap 12 synchro one arm alternating devils press RX+ 70/50, RX 50/35, Scaled 35/20 12 power cleans RX+ 185/125, RX 155/105, Scaled 95/65 24 burpee box jump overs RX+...

Oly Class – Wed, Feb 19

Timberwolf Fitness Roseville – Oly ClassView Public WhiteboardWarm-up (Weight)Slow Clean Deadlift + Floating Clean + Jerk 3x(1+1+1) @ 50%Clean and Jerk (EMOM for 10 min 1 Clean and Jerk @ 75-80%)Hang Clean (below knee 3×2 @ 65%)Clean Pull +...

Oly Class – Mon, Feb 17

Timberwolf Fitness Roseville – Oly ClassView Public WhiteboardWarm-up (Checkmark)Dip Snatch + Drop Snatch + OH Squat 3x (1+2+2) @ 40%Snatch (EMOM for 10 min 1 snatch @ 75-80%)Snatch Balance (3×2 @ 70-75%)Back Squat (3 @ 80% 3 @ 75% 3 @...

Junk Yard WOD – Sun, Feb 16

Timberwolf Fitness Roseville – Junk Yard WODMetcon (No Measure)3 Rounds 10 DB or KB Goblet Squats 10 DB or KB Goblet Lunges 5eaMetcon (No Measure)Every :90 for 12:00 Alternate Banded DB RDL – x10 control ecc and flex at top Banded Leg Extension x20 ()...

Oly Class – Mon, Feb 10

Timberwolf Fitness Roseville – Oly ClassWarm-up (Checkmark)Dip Snatch + Drop Snatch + OH Squat 3x (1+2+2) @ 40%Snatch (EMOM for 10 min 1 snatch @ 72-77%)Snatch Balance (3×2 @ 70%)Back Squat (3 @ 85% 5 @ 75% 5 @...

Junk Yard WOD – Sun, Feb 9

Timberwolf Fitness Roseville – Junk Yard WODMetcon (No Measure)3 Rounds 10 DB Bench W/3sec Ecc 10 DB or KB Gorilla RowsBench Press (10min to build to 5rm with 3sec eccentric 10-15min 50 reps at 50% of 5rm weight -perform these reps as fast as possible in as...

WOD – Sat, Feb 8

Timberwolf Fitness Roseville – WODWith a Partner (Time)For Time: 70/55 calorie echo bike 30 back squats 150 double or single unders 60/45 calorie echo bike 25 back squats 150 double or single unders 50/40 calorie echo bike 20 back squats 150 double or single...

Oly Class – Wed, Feb 5

Timberwolf Fitness Roseville – Oly ClassWarm-up (Weight)Slow Clean Deadlift + Floating Clean + Jerk 3x(1+1+1) @ 40%Clean and Jerk (EMOM for 10 min Single Clean & Jerk at 65-70%)Hang Clean (Below Knee 3×2 @ 65%)Clean Pull + Floating Pull...