WOD – Wed, Dec 10

Timberwolf Fitness Roseville – WOD Metcon (AMRAP – Reps) 5 Rounds 1:30 on / 1:30 off 8 x 50′ Shuttle Runs (25′ down 25′ back = 1) Max Push Jerks*Rounds 1 and 2 RX 115/75, Scaled (75/55) Rounds 3 and 4 RX 135/95, Scaled (95/65) Round 5 RX 155/105, Scaled (115/75)...

WOD – Tue, Dec 9

Timberwolf Fitness Roseville – WOD Metcon (Time) For Time 30 Power Cleans 40 V-Ups 50 Wall Balls 80/60 Calorie Row16min Cap S 95/65, Ab mat situps , 14/10 RX 155/105, 20/14 Deadlift (Rest 8:00 then Every 3:00 for 9:00 8 Heavy Reps) no building, just pick a heavy...

WOD – Mon, Dec 8

Timberwolf Fitness Roseville – WOD Metcon (Time) 21-15-9 Pullups Pushups Overhead Squats12 min Cap S Ring Rows, pushups on knees, 65/45 RX 95/65 RX+ 135/95 Snatch (Squat Snatch Every 2:00 for 12:00 3 Reps Drop and Reset (all 3 within :30)) -Build across the 6 sets as...

Oly Class – Mon, Dec 8

Timberwolf Fitness Roseville – Oly Class Halting snatch 4×2 @ 70-80% Power snatch + Snatch balance 4×1+2 70-80% by feel Tall cleans 3 heights 3×3 30-40% by feel Clean speed pull + Hanging clean pull 4(1+1) @ 60% Clean + Float Clean + Jerk 5×1+2+1 70-75%% based on feel...

Junk Yard WOD – Sun, Dec 7

Timberwolf Fitness Roseville – Junk Yard WOD Metcon (Checkmark) 3 Rounds Single DB Hang Clean and Press x5 ea Single Arm Deficit Pushups x5ea side (one hand on db) Banded Pull Aparts x20 Metcon (Checkmark) 3 Rounds Close Grip Bench x8 DB Hang High Pulls x8 Rest...

WOD – Sat, Dec 6

Timberwolf Fitness Roseville – WOD With a Partner (Time) Double Grace: 60 clean and Jerks RX 135/95 Rest 2:00 Isabel: 30 snatches RX 135/95, Scaled 95/65 Rest 2:00 Karen 1.5: 225 wall balls RX 20/14, Scaled 14/10 Rest 2:00 Annie: 50-40-30-20-10 double unders and sit...

WOD – Fri, Dec 5

Timberwolf Fitness Roseville – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 12 Climb the ladder 2-4-6-8-10 etc Deadlifts Chest to Bar PullupsScaled- 155/105, Pullups/Ring Rows RX 225/155 Metcon (Weight) Rest 8:00 then Every 2:00 for 10:00 100′ Farmers Carry w/ DBs or...

WOD – Thu, Dec 4

Timberwolf Fitness Roseville – WOD Metcon (Time) 5 Rounds 15 Single Dumbbell Box Step ups 500/400m Row 15 Single Dumbbell Box Step ups 30 Wallballs32min Cap Scaled 30/20 to 24/20″, 14/10 RX 50/35 to 245/20″, 20/14 Metcon (Checkmark) Optional finisher 2-3 Rounds 15...

WOD – Wed, Dec 3

Timberwolf Fitness Roseville – WOD Metcon (Time) For time 1000/800m Row 30 Bar Facing Burpees 30 Shoulder to Overhead 30 Bar Facing Burpees 1000/800m Row18min Cap Scaled – Lateral Bar Over Burpees, 95/65 RX 135/95 *32min Running Clock, 18min cap on metcon and the rest...

Oly Class – Wed, Dec 3

Timberwolf Fitness Roseville – Oly Class Muscle snatch + OHS + Back squat jump 5x(1+1+3) w/empty barbell Snatch + Float snatch 8×1+1 start at 75% then build comfortably Dip clean + jerk 3×2 w/empty barbell – 40% (based on feel) Clean and Jerk (6×2 @ 75-85% based on...