Junk Yard WOD – Sun, Oct 20

Timberwolf Fitness Roseville – Junk Yard WODMetcon (No Measure)3 Rounds 10 Russian KB Swings 10 KB Goblet Walking Lunges 10 Ring RowsMetcon (AMRAP – Reps)5x AMRAP 3/ Rest 2:00 15/12 Cal Echo 100′ Farmers Carry pick weight Max Tire FlipsI would do...

Oly Class – Wed, Oct 16

Timberwolf Fitness Roseville – Oly ClassView Public WhiteboardMetcon (No Measure)3 Rounds 40-50% Muscle Snatch Power Snatch Hang Power Snatch Snatch BalancePower Snatch (3×1 70%)Metcon (No Measure)Power Clean + Jerk 3x 1+1 65%Back Squat (Work up...

Oly Class – Mon, Oct 14

Timberwolf Fitness Roseville – Oly ClassView Public WhiteboardMetcon (No Measure)3 Rounds 50% Snatch Pull Snatch OHSSnatch (Work up to Opener then -10 to 15lbs for 2 more singles)if you dont know opener it should be around 90%Clean and Jerk (Work up to...

Junk Yard WOD – Sun, Oct 13

Timberwolf Fitness Roseville – Junk Yard WODMetcon (No Measure)3 Rounds 10 Pushups 10 DB Bench Press 10 DB Skull CrushersBench Press (3 Rounds 1 Heavy Single 10 reps at 50% of heavy single)Build up to heavy single that is repeatable. Once you find your...

Oly Class – Wed, Oct 9

Timberwolf Fitness Roseville – Oly ClassMetcon (No Measure)3 Rounds 40-50% Muscle Snatch Power Snatch Hang Power Snatch Snatch BalanceMetcon (No Measure)Power Snatch + Hang Power Snatch 3x 1+1 60%Metcon (No Measure)Power Clean + Jerk 3x 1+1 60%Back...

Oly Class – Mon, Oct 7

Timberwolf Fitness Roseville – Oly ClassMetcon (No Measure)3 Rounds 50% Snatch Pull Snatch OHSSnatch (Work up to Opener then -10lbs for 2 more singles)if you dont know opener it should be around 90%Clean and Jerk (Work up to 90% for a single then...

Junk Yard WOD – Sun, Oct 6

Timberwolf Fitness Roseville – Junk Yard WODMetcon (No Measure)For Time :60 Wall Sit 30 Banded Leg Extensions :40 Wall Sit 20 Banded Leg Extensions :20 Wall Sit 10 Banded Leg Extension Rest 2:00 AMRAP 2 10 Banded Lateral Walks each directionMetcon (Weight)BB Hip...

Oly Class – Wed, Oct 2

Timberwolf Fitness Roseville – Oly ClassView Public WhiteboardMetcon (No Measure)snatch balance 3×3 50%Power Clean + Jerk (EMOM x9 3×1 78% 3×1 81% 3×1 84%)based of 1rm powerPower Snatch (EMOM x9 3×1 78% 3×1...

Junk Yard WOD – Sun, Sep 29

Timberwolf Fitness Roseville – Junk Yard WODMetcon (No Measure)3 Rounds 10 DB Arnold Press 10 Hanging Scap ShrugsMetcon (No Measure)EMOM x15 1 Strict Press x3 – build over sets 2 DB Lateral Raise x12 3 RestMetcon (No Measure)AMRAP 10 8 DB Bent Over Rows 16...

Oly Class – Wed, Sep 25

Timberwolf Fitness Roseville – Oly ClassMetcon (No Measure)snatch balance 3×3 50%Power Clean + Jerk (EMOM x9 3×1 70% 3×1 75% 3×1 80%)Power Snatch (EMOM x9 3×1 70% 3×1 75% 3×1 80%)Snatch Pull...