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) @...

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...