WOD – Wed, Sep 30

Timberwolf Fitness Roseville – WOD Metcon (Time) For Time: 30 Box Jumps (step down) 15 Hang Power Snatches 20 Box Jumps 10 Hang Power Snatches 10 Box Jumps 5 Hang Power Snatches Rx = 95/65, 24/20″ Scale =65/55, step ups @ 20″Notes: Choose the box option you can...

Oly Class – Wed, Sep 30

Timberwolf Fitness Roseville – Oly Class Metcon (Checkmark) Warm up: bike 2 min, bench pigeon stretch, bench lat pull over stretch, side lunge stretch, squats x5 Empty bar tech -heels elevated snatch pull x5 -OH squat x5 -drop snatch x5 10 min EMOM Dip snatch x1 +...

WOD – Tue, Sep 29

Timberwolf Fitness Roseville – WOD Hotshots 19 (Time) 6 rounds for time of: 30 squats 19 power cleans (95/135 lbs) 7 strict pull-ups 400-meter runIn honor of the 19 members of the Granite Mountain Hotshots firefighting team who tragically lost their lives while...

Low Impact – Tue, Sep 29

Timberwolf Fitness Roseville – Low Impact Strength (Checkmark) Deadlift 5×4 building up to RPE 7-8 3-4 sets: 10 each side banded lateral walks 25 ft lunge (pick weight) 6-10 push ups

WOD – Mon, Sep 28

Timberwolf Fitness Roseville – WOD Metcon (Checkmark) Back Squat – Every 2:00 for 10:00 3 Back Squats @ RPE 7-8 *Aim heavier than the sets of 5 from two weeks ago. -rest 3 min Every 2:00 for 10:00 10 Bent-Over DB Rows 10 Good Mornings (light) Strength Conditioning /...

Junk Yard WOD – Sun, Sep 27

Timberwolf Fitness Roseville – Junk Yard WOD JNKYRD (Checkmark) Warm up: sled pulls, worlds greatest stretch, Box squats 5×2 warm up to 8 RPE first Box jumps 5×2 Front rack Bulgarians 3×8 Split stance band raises 3×8 Spanish squat pulses 3×20 Sled pulls...

Oly Class – Sun, Sep 27

Timberwolf Fitness Roseville – Oly Class Metcon (Checkmark) Snatch maxes Warm up -Balance drills – rock to heels/toes and find the balance -Bench lat stretch -Bench pigeon pose -Tempo squats to squat jumps Barbell tech -muscle snatch + OHS + drop snatch x5 -dip snatch...

WOD – Sat, Sep 26

Timberwolf Fitness Roseville – WOD Metcon (Time) For time w/a partner: Buy in 100/80 cal echo into 5 rds: 200m run together 10 synchro goblet squats (each holds 1 DB) 10 burpee dumbbell box step over & back (2 DBs)(20”) into cash out 100/80 cal row Time cap: 34 Rx...

WOD – Fri, Sep 25

Timberwolf Fitness Roseville – WOD Metcon (Checkmark) Block A: E2MOM for 10 min 2 split jerks (build gradually over the 5 sets) – rest 2 min Block B: E2MOM for 10 6 DB bench (8 RPE) 6 Russian KB swings (7 RPE) -rest 4 Block C: 12 min AMRAP 15/12 cal machine 2 kipping...

Low Impact – Thu, Sep 24

Timberwolf Fitness Roseville – Low Impact Strength (Checkmark) Back squat Work to a heavy 2 rep 3-4 sets: 10 box step ups (can be weighted) 5e bent over DB rows 10 banded face pulls