WOD – Sat, Nov 15

Timberwolf Fitness Roseville – WOD With a Partner (Time) 2 Rounds: 50 push ups 30 deadlifts RX 155/115, Scaled 95/65 40 toes to bar, scaled knees to elbows 40 front squats (same weight as deadlift) 30 push-ups 20 deadlifts 20 toes to bar 20 front squats Rest 3:00...

WOD – Fri, Nov 14

Timberwolf Fitness Roseville – WOD Metcon (Time) 8 Rounds 12/9 Cal Echo 3 Bar Muscle up 5 Thrusters15min Cap S Row Cals, Highest pullup Skill, 75/55 RX 115/75 Split Jerk (Rest 6:00 then In 12:00 complete the following sets: 3-3-2-2-1-1) You’re going to cycle the reps...

WOD – Thu, Nov 13

Timberwolf Fitness Roseville – WOD Metcon (Checkmark) Every 10:00 for 30:00 30/24 Cals of choice 20 DB Snatch 50/35 (30/20) 50′ S-Arm DB OH Carry R-Arm (25′ Out and Back) 20 Goblet Squats 50/35 (30/20) 50′ S-Arm DB OH Carry L-Arm 30/24 Cals of Choice Plank Finisher...

WOD – Wed, Nov 12

Timberwolf Fitness Roseville – WOD Snatch (EMOM 4 3 T&G Reps Every :90 for 6:00 2 T&G Reps Every :90 for 6:00 1 Rep ) Take your time building in weight, as the 3 reps should be light to moderate and technique focused. You can make bigger in the doubles and...

Oly Class – Wed, Nov 12

Timberwolf Fitness Roseville – Oly Class View Public Whiteboard Jump + Snatch High Pull 3x(2+1) @ 65-70% Snatch 9×1 @ 78-88% (based on feel) Clean and Jerk (Singles 70%, 75%, 80%, 85%, 80%, 75%, 70%, ) Clean & Jerk Primer (Checkmark) Clean DL + Floating Clean +...

WOD – Tue, Nov 11

Timberwolf Fitness Roseville – WOD Back Squat (In 12:00 perform 2×10 at 50% then build to 2rm) Metcon (Time) 3 Rounds 10 Bar Facing Burpees 10 Front Squats 10 Bar Facing Burpees 10 Shoulder to Overhead11min Cap S Lateral Bar over Burpee, 95/65 RX...

Oly Class – Mon, Nov 10

Timberwolf Fitness Roseville – Oly Class View Public Whiteboard Snatch high pull + Power snatch 4x(1+1) @ 65-70% based on feel Power Snatch + OHS 5(1+2) @ 75-80% Clean pull + Hanging clean pull 4(1+1) @ 80% then build over sets Clean + Jerk 3 waves: 1 @ 72% 1 @ 77% 1...

WOD – Mon, Nov 10

Timberwolf Fitness Roseville – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 12 Climb the ladder 1 Power Clean 10 Double Unders 1 Wall Walk 2/20/2, 3/30/3 etcS 95/65, Singles, Attempt or 1 WW = :10 plank RX 155/105 Power Clean (Rest 8:00 then 10:00 to Build to 2rm...

Junk Yard WOD – Sun, Nov 9

Timberwolf Fitness Roseville – Junk Yard WOD Metcon (Checkmark) 3 Rounds 10 Ring Rows 8 DB Cuban Press – light/med 6 DB Strict Press – med/heavy Metcon (Checkmark) EMOM x15 Rotate through 5 Strict press – build or pick weight and stay 10 DB Lateral Raise 20 Banded...

WOD – Sat, Nov 8

Timberwolf Fitness Roseville – WOD With a Partner (Time) Two Rounds: 50/40 calorie echo bike 30 dual dumbbell burpee squat cleans RX 50/35’s, scaled 35/20’s 200 double unders RX, scaled singles 30 burpee pull-ups 30 power cleans RX 185/125, Scaled 125/85 Rest 3:00...