WOD – Thu, Oct 30

Timberwolf Fitness Roseville – WOD Metcon (Checkmark) Alphabet Soup Every 7:00 x 4 Rounds A. 10 Shuttle Runs 25′ down 25′ back =1 B. 30 Flutter Kicks C. 6-10 Strict Pull Ups D. 18/14 Cals (of choice) E. 12-15 Barbell Curls (any weight) R1: A,B,C,D,E R2: E,D,C,B,A R3:...

WOD – Wed, Oct 29

Timberwolf Fitness Roseville – WOD Front Squat (Every :90 for 7:30 2 reps 70%) Metcon (Time) For Time 500/400m Row 100 Double Unders 10 Sandbag Cleans 10 Bar Muscle ups 10 Sandbag Cleans 100 Double Unders 500/400m Row16min Cap Scaled: Singles, 100/70, Highest Pullup...

Oly Class – Wed, Oct 29

Timberwolf Fitness Roseville – Oly Class View Public Whiteboard Snatch DL + Vertical jump 3(1+2) – snatch DL @ 100% Snatch 9×1 @ 70-80% (base off of feel) Clean and Jerk (Singles 70%, 75%, 75%, 80%, 70%, 70%, 70%, 70%) Clean & Jerk Primer (Checkmark) Clean DL +...

WOD – Tue, Oct 28

Timberwolf Fitness Roseville – WOD Metcon (Weight) Every 3:00 for 30:00 12/9 Cals of Choice 10 Ab Mat Situps 1 Power Clean BuildingBuild to heavy single power clean

WOD – Mon, Oct 27

Timberwolf Fitness Roseville – WOD Back Squat (3×1 95%) 12min Take some extra warm up time as you will likely be a little tight to start the week Metcon (AMRAP – Reps) AMRAP 9 Buy in 50/40 Pushups 30 Toes to Bar into Max Rounds 4 Push Press 8 Front Squats *score is...

Junk Yard WOD – Sun, Oct 26

Timberwolf Fitness Roseville – Junk Yard WOD Metcon (Checkmark) 3 Rounds Bent Over DB SeaSaw Rows x12 6each side Pushups hands on slam ball x sub max Lying Superman’s x10 Bench Press (Build to 8rm then -15% 1x max reps) Metcon (Checkmark) Every 2:30 for 15:00...

WOD – Sat, Oct 25

Timberwolf Fitness Roseville – WOD With a Partner (Calories) 2 x 15 min amrap Score is Calories: 20 synchro front squats RX 185/125, Scaled 135/95 (these are supposed to be heavy) 300 double or single unders 30 lateral synchro burpee over bar max cal row rest 5:00...

WOD – Fri, Oct 24

Timberwolf Fitness Roseville – WOD Thruster (Every :90 for 9:00 2 Thrusters *Build over sets) *you can go from the rack, power clean or squat clean thruster the first rep if you want Metcon (Time) For Time 100 Wallballs 100 KB Swings15min Cap S 14/10, 35/24 RX 20/14,...

WOD – Thu, Oct 23

Timberwolf Fitness Roseville – WOD Metcon (AMRAP – Reps) 3 Rounds 1:00 Max Dumbbell Push Press 1:00 Rest 1:00 Max Dumbbell Walking Lunges 1:00 Rest 1:00 Max Dumbbell Bent Over Rows 1:00 Rest 1:00 Max Dumbbell Hang Power Cleans 1:00 Rest 1:00 Max Cals of Choice 1:00...

Oly Class – Wed, Oct 22

Timberwolf Fitness Roseville – Oly Class View Public Whiteboard Snatch DL + Hang Snatch 2x(1+1) @ 65% Snatch pull + hang snatch 2(1+1) @ 70% Snatch pull + Floating Snatch 3(1+1) @ 70% Clean pull (to knee) + Float Clean + Jerk 2×1 @ 60% 2×1 @ 65% 5×1 @ 70% 2×1 @ 75%...