WOD – Sat, Dec 27

Timberwolf Fitness Roseville – WOD With A Partner (Time) You Go, I go 8 rounds each 5 power cleans 12/10 calorie row 10 toes to bar 12/10 calorie row INTO (split reps as you wish) 100/70 calorie row 100 burpees over the rowerSolo: rest 1:1 for the first part, half the...

WOD – Fri, Dec 26

Timberwolf Fitness Roseville – WOD Metcon (Time) 5 Rounds 20 American KB Swings 20 Ab Mat situps 10 Strict Pullups 1:00 Rest16min Cap S 35/24, Banded Pullups RX 53/35 Metcon (Weight) EMOM x10 Single Arm DB Row with arm planted on Bench Alternate Arms each min (5...

WOD – Thu, Dec 25

Timberwolf Fitness Roseville – WOD Metcon (Checkmark) “Christmas Pump” 3 Rounds 400m run or 500m Row 20 DB Curl to press 35/20s (25/10s) Rest 2:00 400m Run or 500m Row 15 Bench Press 185/125 (135/95) Rest...

WOD – Wed, Dec 24

Timberwolf Fitness Roseville – WOD 12 Days of Christmas (Time) 1 Wall Walk or :10 Plank/HS Hold 2 Push Press 135/95 (95/65) 3 Hang power Cleans 135/95 (95/65) 4 Front Squats 135/95 (95/65) 5 Toes to Bar/Hanging Leg Raise 6 Lateral Bar Burpees 7 Pullups/Ring Rows 8...

WOD – Tue, Dec 23

Timberwolf Fitness Roseville – WOD Metcon (Time) 3 Rounds for time 30 Wallballs 15 Deadlifts 6 Muscle ups14min Cap S 14/10, 155/105, Highest Pullup Skill RX 20/14, 225/155 Bench Press (Rest 6:00 then every 2:00 for 10:00 4 Reps- build over...

Oly Class – Mon, Dec 22

Timberwolf Fitness Roseville – Oly Class Halting snatch 4×2 @ 65-75% – based on feel Power snatch + Snatch balance 4×2+2 65-75% by feel Tall cleans 3 heights 3×3 empty barbell Clean speed pull + Hanging clean pull 4(1+1) @ 60% Clean Pull + Float Clean + Jerk 5×1+1+1...

WOD – Mon, Dec 22

Timberwolf Fitness Roseville – WOD Metcon (Calories) AMRAP 5 6-9-12 Thrusters Toes to Bar Max Cal Echo in remaining time Rest 2:00 AMRAP 5 6-9-12 Power Snatch Double Unders x3 Max Cal Echo in remaining timeS 65/45, Hanging leg raise, Row Cals, Singles RX 95/65 *score...

Junk Yard WOD – Sun, Dec 21

Timberwolf Fitness Roseville – Junk Yard WOD Metcon (Checkmark) 3 Rounds 5 Thoracic openers on each side 6 Plate Halo each way 3-5 Pullups () () Metcon (Checkmark) 3 Rounds Half Kneeling DB Snatch x8 each side Seated Single Arm Banded Rows x10ea Banded Pushups x10 ()...

WOD – Sat, Dec 20

Timberwolf Fitness Roseville – WOD With a Partner (AMRAP – Rounds and Reps) AMRAP 35 50/40 calorie echo bike 20 toes to bar 20 burpee box jump overs 10 bear complexScaled: row cals, hanging knee raises, 24/20″ box step overs, 95/65lb barbell RX: 20/24″ box, 135/95lb...

WOD – Fri, Dec 19

Timberwolf Fitness Roseville – WOD Metcon (10 Rounds for weight) Every 2:30 for 10 Rounds 30 Double Unders 12 Wallballs *Cleans Rounds 1-3 : 3 Cleans Rounds 4-6: 2 Cleans Rounds 7-10: 1 CleanS Singles, 14/10 Rx 20/14 Build clean weights as you go, can power or squat,...