WOD – Fri, Sep 19

Timberwolf Fitness Roseville – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 10 2 Handstand Pushups 2 Hang Squat Snatch add 2 reps to each movement each round 4s,6s etcS Pushups, 75/55 RX 115/75 Snatch (EMOM x5 1 rep 70% then 7:00 to build to heavy single) Optional...

WOD – Thu, Sep 18

Timberwolf Fitness Roseville – WOD Metcon (AMRAP – Reps) EMOM x20 :30 on :30 off 1 Max Row Cals 2 Max Bench Press 155/105 (135/95) 3 Max Rower Pikes/Knee Tucks 4 RestScore is total reps added together for all 5 rounds () Metcon (Checkmark) Finisher 4 Rounds 10 DB...

WOD – Wed, Sep 17

Timberwolf Fitness Roseville – WOD Metcon (Time) For Time 20 Burpee Box Jump Overs 10 Deadlifts 5 Muscle ups 20 Deadlifts 10 Bar Muslce ups 30 Deadlifts 15 Bar Muslce ups 20 Burpee Box Jump Overs14min Cap Scaled 24/20″ Step over, 155/105, Highest pullup skill RX...

Oly Class – Wed, Sep 17

Timberwolf Fitness Roseville – Oly Class View Public Whiteboard Snatch + Snatch Balance 3 @ 60% Snatch (1×3 @ 65% 1×3 @ 70% 1×3 @ 75% 1×1 @ 80%) Clean and Jerk (Build to heavy single) Clean & Jerk Primer (Checkmark) Clean DL + Floating Clean + Jerk 3x(1+2+1) @...

WOD – Tue, Sep 16

Timberwolf Fitness Roseville – WOD Back Squat (12:00 to build to a 5 Rep Max Back Squat) Metcon (Time) 3 Rounds 400m Run 21 Toes to Bar 100 Double Unders15min Cap Scaled Hanging leg raise, singles RX as written

Oly Class – Mon, Sep 15

Timberwolf Fitness Roseville – Oly Class View Public Whiteboard Snatch + Snatch Balance 3 @ 60% Snatch (5×2 @ 72%) Clean + Float Clean + Jerk 3x @ 80% Clean Pull (3×3 @ 85% of clean) Clean & Jerk Primer (Checkmark) Clean DL + Floating Clean + Jerk 3x(1+2+1) @...

WOD – Mon, Sep 15

Timberwolf Fitness Roseville – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 12 12/9 Cal Row 12 Wallballs 12 PushupsScaled Pushups on knees, 14/10 RX 20/14 Thruster (Rest 8:00 then 10:00 to build to 3rm from the rack)

Junk Yard WOD – Sun, Sep 14

Timberwolf Fitness Roseville – Junk Yard WOD manmakers (Checkmark) 2×5 pushups + DB Row each side + stand to press Metcon (Checkmark) EMOM x10 Alternate 10 BB Bent Over Rows 20 Banded Pull aparts Metcon (Checkmark) EMOM x10 Alternate 5 Bench Press 10 DB Flysyou can...

WOD – Sat, Sep 13

Timberwolf Fitness Roseville – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 30 With Partner 800 meter run (alternate every 200 meters) 40 DB Front Rack Walking Lunges 50/35s (30/20s) 20 Wall Walks1 Person Works at a time Each 200 meter run counts as 1 rep sub 1 WW for...

WOD – Fri, Sep 12

Timberwolf Fitness Roseville – WOD Annie (Time) 50-40-30-20-10 Double-unders Sit-upsOn a running clock perform Annie 0-15min Metcon (AMRAP – Rounds and Reps) 15-30:00 AMRAP 15 5 Cal Row 5 DB Floor Press 10s, 15s, 20s etcS 30/20s RX 50/35s RX+...