WOD – Wed, Oct 22

Timberwolf Fitness Roseville – WOD Back Squat (12min to complete 3×2 90%) Metcon (Time) For Time 50/40 Cal Row 40 Burpee Box Jump Overs 30/25 Cal Row12min Cap S 24/20″ Step Over RX 24/20″

WOD – Tue, Oct 21

Timberwolf Fitness Roseville – WOD Snatch (EMOM x10 1 Rep 70-75%) 1 Squat Snatch with 3sec pause in the catch work on getting more comfortable in the bottom. Dont worry about weight, focus on technique and positions. If you are new this can just be done with a barbell...

Oly Class – Mon, Oct 20

Timberwolf Fitness Roseville – Oly Class View Public Whiteboard Snatch DL + Hang Snatch 2x(1+1) @ 65% Power Snatch (Halt at knee) 3×1 @ 70% Power Snatch (4×1 @ 75%) Power Clean (halt at knee) + Jerk 6x(1+2) @ 73% Clean (halt at knee) + float clean 4x(1+1) @ 68% Clean...

WOD – Mon, Oct 20

Timberwolf Fitness Roseville – WOD Metcon (Weight) Every :90 for 12:00 Clean Pull + Clean + Front Squat *build over sets Metcon (Time) For Time 120-90-60-30 Double Unders 40-30-20-10 DB Snatch12 Min Cap Scaled Singles, 30/20 RX...

Junk Yard WOD – Sun, Oct 19

Timberwolf Fitness Roseville – Junk Yard WOD Metcon (Checkmark) 3 Rounds 10 Jumping or Walking Lunges 100′ SB Bear Hug Carry 5 SB Bear Hug Squats Metcon (Checkmark) Every 3:00 for 12:00 Rear Foot Elevated Split Squat x10 ea DB RDL x10 Calf Raise x30- pick new...

WOD – Sat, Oct 18

Timberwolf Fitness Roseville – WOD With a Partner (AMRAP – Rounds and Reps) AMRAP 10: 60/50 calorie echo bike 8 rope climbs max burpee box jump overs Rest 2 AMRAP 10: 60/50 calorie echo bike 40 burpee box jump overs max rope climbs rest 2 For time: 80/65 calorie echo...

WOD – Fri, Oct 17

Timberwolf Fitness Roseville – WOD Back Squat (Every 2:00 for 10:00 1 Rep 90%) Metcon (AMRAP – Reps) AMRAP 11 50/40 Cal Row 40 Toes to Bar 30 Hang Power Cleans Max Muscle ups in remaining timeScaled: Hanging Leg Raise, 75/55, Highest Pullup Skill RX 115/75, Bar MU RX+...

WOD – Thu, Oct 16

Timberwolf Fitness Roseville – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 13 2-4-6-8-10..etc Dumbbell Box Step Overs {24/20″] 50/35 (30/20) 10-20-30-40.. etc RX: Crossover Single Unders Scaled: Double Unders or Singles ***50 foot per side Single Arm Dumbbell Overhead...

WOD – Wed, Oct 15

Timberwolf Fitness Roseville – WOD Front Squat (5×2 70%) 12min to complete Couple options 1) FS from rack 2) power clean + 2 FS 3) Squat Clean + FS Metcon (Time) For Time 21-15-9 Wallballs Alternating DB Snatch into 45 Wallballs 45 Alternating DB Snatch14min Cap S...

Oly Class – Wed, Oct 15

Timberwolf Fitness Roseville – Oly Class View Public Whiteboard Snatch DL + Dip Snatch 4x(1+1) @ 50% 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%...