WOD – Wed, Oct 15

Timberwolf Fitness Roseville – WOD Front Squat (5×2 70%) 12min to complete Couple options 1) FS from rack 2) power clean + 2 FS 3) Squat Clean + FS Metcon (Time) For Time 21-15-9 Wallballs Alternating DB Snatch into 45 Wallballs 45 Alternating DB Snatch14min Cap S...

Oly Class – Wed, Oct 15

Timberwolf Fitness Roseville – Oly Class View Public Whiteboard Snatch DL + Dip Snatch 4x(1+1) @ 50% Snatch pull + hang snatch 2(1+1) @ 70% Snatch pull + Floating Snatch 5(1+1) @ 70% Clean pull (to knee) + Float Clean + Jerk 2×1 @ 50% 3×1 @ 65% 2×1 @ 70% 2×1 @ 75%...

WOD – Tue, Oct 14

Timberwolf Fitness Roseville – WOD Metcon (AMRAP – Reps) AMRAP 12 3-6-9-12-15 Etc Pullups Row Cals Ab Mat SitupsS Ring Rows Bench Press (Every 2:00 for 10:00 3 Reps Building)

WOD – Mon, Oct 13

Timberwolf Fitness Roseville – WOD Back Squat (Every 2:30 for 10:00 3 reps 85%) Metcon (Time) For Time 3 rounds 21 Power Snatch 7 Wall Walks12min Cap S 45/35, Sub WWs for 1 min plank or 21 Pushups RX 75/55

Oly Class – Mon, Oct 13

Timberwolf Fitness Roseville – Oly Class View Public Whiteboard Snatch DL + Dip Snatch 4x(1+1) @ 50% Power Snatch (Halt at knee) EMOM for 5 min 5×1 @ 65% Power Snatch (1 @ 65% 1 @ 70% 1 @ 75%) Power Clean (halt at knee) + Jerk 6x(1+2) @ 70% Clean (halt at knee) +...

Junk Yard WOD – Sun, Oct 12

Timberwolf Fitness Roseville – Junk Yard WOD Metcon (Checkmark) 3 Rounds Standing Russian Landmine Twists x12 6each side Straight Arm Scap Pushups Metcon (Checkmark) EMOM x10 Alternate DB or BB Z Press x6-8 Hanging DB Weighted Knee Tucks x8-10 Metcon (Checkmark) EMOM...

WOD – Sat, Oct 11

Timberwolf Fitness Roseville – WOD Metcon (Time) 3 Rounds For Time: 16 power snatch RX 135/95, scaled 95/65 40 wall balls 22 power cleans (same weight) 30 chest to bar RX, pull-up scaled 30 shoulder to overhead (same weight) 50/40 calorie rowSplit reps with your...

WOD – Fri, Oct 10

Timberwolf Fitness Roseville – WOD Metcon (AMRAP – Reps) 4 Rounds 2:00 on/ 2:00 off 100′ DB Walking Lunges Max Burpees over DB’sS 30/20s Rx 50/35s If large class break into two groups Metcon (Weight) Rest 6:00 then 12:00 to build to top set of Clean + 2 Front...

WOD – Thu, Oct 9

Timberwolf Fitness Roseville – WOD Metcon (AMRAP – Reps) AMRAP 30 30/24 Cals of Choice 30 Single Arm DB Push Press (split how you wish between arms) 2:00 Rest 30/24 Cals of Choice 30 Dumbbell Goblet Squats 2:00 RestS 30/20 RX 50/35 RX+ 70/50 EMOM 10 (Checkmark) 15-20...

WOD – Wed, Oct 8

Timberwolf Fitness Roseville – WOD Back Squat (In 15:00 complete 5×2 85%) Metcon (AMRAP – Rounds and Reps) AMRAP 10 2 Toes to Bar 30 Double Unders *add 2 Toes to Bar each roundScaled: Hanging Leg Raise, Single unders Rx as...