WOD – Thu, Dec 18

Timberwolf Fitness Roseville – WOD Metcon (Checkmark) Every 10:00 for 30:00 40/30 Cals of Choice into 20 Dumbbell Floor Press 20 Walking Lunges 10 Ring Dips or box dips 20 Single DB Russian TwistsS 30/20s, Bench Dips RX 50/35s You should have 1:00 or more of rest. If...

WOD – Wed, Dec 17

Timberwolf Fitness Roseville – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 10 12/9 Calorie Row 9 Chest to Bar Pull Ups 6 Squat SnatchScaled: Pullups or Ring Rows, 95/65 RX 135/95 Snatch (Squat Snatch Every 2:00 for 16:00 Complete 1 Set 3-3-3-3-1-1-1-1) -You get a bit...

Oly Class – Wed, Dec 17

Timberwolf Fitness Roseville – Oly Class Muscle snatch + OHS + Back squat jump (Checkmark) 3x(1+1+3) empty barbell Snatch (8×1 @ 83%) Dip clean + jerk 3×2 w/empty barbell – 40% (based on feel) Clean and Jerk (8×1 @ 78-88%) Clean & Jerk Primer (Checkmark) Clean DL...

WOD – Tue, Dec 16

Timberwolf Fitness Roseville – WOD Metcon (Time) Every 3:00 for 15:00 12 Toes to Bar 12 Box Jump Overs 12 Shoulder to OverheadScaled: Hanging Leg Raise, 24/20″ Step over, 75/55 RX 24/20″, 115/75 RX+ 30/24″, 125/95 *score is total time to complete all 5 rounds Shoulder...

WOD – Mon, Dec 15

Timberwolf Fitness Roseville – WOD Metcon (Time) For Time 400m Row 30 Alternating DB Snatch 15 Strict Handstand Push Ups 300m row 20 alternating dumbbell snatc 10 strict handstand push ups 200m row 10 alternating dumbbell snatch 5 strict handstand push ups12min Cap...

Junk Yard WOD – Sun, Dec 14

Timberwolf Fitness Roseville – Junk Yard WOD Metcon (Checkmark) 3 rounds Worlds greatest stretch x6 each side Slow Walking Lunges 3sec eccentric each step x12 6each Pollof Press with Hip Rotation x6ea () Metcon (Checkmark) Every 3:00 for 12:00 12 BB Box Step Ups...

WOD – Sat, Dec 13

Timberwolf Fitness Roseville – WOD With a Partner (Time) 21-15-9 Synchro Power Clean RX 165/115, Scaled 115/75 42-30-18 calorie row (total) Rest 2:00 21-15-9 synchro deadlifts RX 225/155, Scaled 135/95 150-100-75 double unders (total) Rest 2:00 21-15-9 synchro lateral...

WOD – Fri, Dec 12

Timberwolf Fitness Roseville – WOD Weighted Pull-ups (Weighted Strict Pull Ups Every 2:00 for 12:00 3 Reps) This is both strength work and a primer for the piece to follow. Start at a moderate – doable weight and build gradually from there. Your 6th set should be a...

WOD – Thu, Dec 11

Timberwolf Fitness Roseville – WOD Metcon (AMRAP – Reps) AMRAP 12 100/85 Calorie Row buy in, into: 2-4-6-8-10… Single Arm Devils Press 50/35 RX, (30/20) scaled ab mat Sit Ups Rest 5:00 AMRAP 12 100/85 Calorie Row buy in, into: 2-4-6-8-10… DB Sumo Deadlift 50/35s RX,...

Oly Class – Wed, Dec 10

Timberwolf Fitness Roseville – Oly Class Muscle snatch + OHS + Back squat jump (Checkmark) 3x(1+1+3) empty barbell Snatch (10×1 @ 80%) Dip clean + jerk 3×2 w/empty barbell – 40% (based on feel) Clean and Jerk (8×1 @ 70-85%) Clean & Jerk Primer (Checkmark) Clean DL...