Oly Class – Wed, Oct 8

Timberwolf Fitness Roseville – Oly Class View Public Whiteboard Snatch pull (halt mid thigh) 3×3 @ 60% 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 7

Timberwolf Fitness Roseville – WOD Power Snatch (10:00 to build to 3 rep max, touch and go (no dropping or letting go of the barbell)) You can rest the barbell at the thigh if needed, otherwise work on being fluid even if it means less weight Metcon (Time) 3 Rounds...

Oly Class – Mon, Oct 6

Timberwolf Fitness Roseville – Oly Class View Public Whiteboard Snatch pull (halt mid thigh) 3×3 @ 60% Power Snatch (Halt at knee) EMOM for 5 min 5×1 @ 65% Power Snatch (EMOM for 3 min 3×1 @ 70%) Clean DL + Float Clean + Jerk 6x @ 70-75% Clean (halt at knee) 4×2 @ 70%...

WOD – Mon, Oct 6

Timberwolf Fitness Roseville – WOD Metcon (Time) For Time 2 rounds 500/400m Row 20 Thrusters 20 handstand push ups14min Cap Scaled: 65/55, Pushups RX 95/65 RX+ 115/75, strict handstand push ups Front Squat (Rest 6:00 then Every 2:00 for 10:00 2 reps 70% 1-2sec pause...

WOD – Sat, Oct 4

Timberwolf Fitness Roseville – WOD With a Partner (Time) 120 wall balls RX 20/14, scaled 14/10 800 meter run together 50 burpee box jump overs 24/20″ 60 dumbbell hang snatch RX 50/35, scaled 35/20 Rest 3:00 60 dumbbell hang snatch 50 burpee box jump overs 800 meter...

WOD – Fri, Oct 3

Timberwolf Fitness Roseville – WOD Back Squat (In 12:00 Complete 4×4 paused back squats 60% *all reps paused 2 seconds at the bottom) Day 5 Squat Program Metcon (Time) Every 2:30 for 15:00 15/12 Cal Echo 10 Hang Power CleansScaled- Row Cals, 95/65 RX 135/95 score is...

WOD – Thu, Oct 2

Timberwolf Fitness Roseville – WOD Metcon (Time) Every 3:00 for 12:00 15/12 Cals of Choice 10 KB Horn Curls 53/35 (35/24) 100′ Single arm Carry (50′ each side) Rest 3:00 Every 3:00 for 12:00 15/12 Cals of Choice 25′ Handstand Walk, Bear Crawl or :30 plank 16 Jumping...

WOD – Wed, Oct 1

Timberwolf Fitness Roseville – WOD Metcon (Time) For time 9-7-5-3-1 Thrusters Bar Muscle Up12min Cap Scaled-115/75, Highest Pullup Skill. Aim for something that challenges you RX 155/105 *Thrusters should be heavy. Not every set needs to be unbroken. Adjust the...

Oly Class – Wed, Oct 1

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

WOD – Tue, Sep 30

Timberwolf Fitness Roseville – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 15 150 Double Unders 50/40 Cal Row 40 Pushups 30 Front Rack LungesScaled- Singles, pushups on knees, 65/45 RX – 95/65 Box Squats (Weight) Rest 6min then 12min to build up and perform 3×4 at 80%...