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...

WOD – Tue, Mar 18

Timberwolf Fitness Roseville – WODMetcon (AMRAP – Rounds and Reps)AMRAP 15 25 Box Jump Overs 20 Toes to Bar 15 Power CleansS 24/20″ step over, hanging leg raise, 95/65 RX 24/20″, 135/95Metcon (Weight)Rest 5:00 then 10:00 to build to a top...

Oly Class – Mon, Mar 17

Timberwolf Fitness Roseville – Oly ClassView Public WhiteboardSnatch Primer (Checkmark)Muscle snatch + Floating snatch + OH squat 3x (1+2+1) @ 40%SnatchSnatch waves 2 sets: 1 @ 75% 1 @ 78% 1 @ 81%Clean Primer (Checkmark)Power clean + Dip clean +...

WOD – Mon, Mar 17

Timberwolf Fitness Roseville – WODMetcon (Time)For Time 2-4-6-8-10-12 Lateral “Pogo” Burpees Front Squats10min Cap S 95/65 RX 155/105 -The Pogo Burpee is a hop over and back, Burpee-ing on the same side of the bar each rep. On the Front Squats, it...

Junk Yard WOD – Sun, Mar 16

Timberwolf Fitness Roseville – Junk Yard WODMetcon (No Measure)3 rounds Banded Leg Extensions x15 Banded Leg Curls x15 Broad Jump x5Metcon (No Measure)Every 2:00 for 10:00 12 DB or BB Walking lunges (6each side)warm up to working weight and stay there for all 5...

WOD – Sat, Mar 15

Timberwolf Fitness Roseville – WODWith a Partner (Time)5 Rounds: 14 chest to bars RX, 14 pull-ups scaled 10 shoulder to overhead RX 165/115, scaled 115/75 Rest 3:00 3 Rounds: 45/38 cal echo bike 50 wall balls RX 20/14, scaled 14/10 18 front squats (same bar...