WOD – Mon, May 12

Timberwolf Fitness Roseville – WODMetcon (Time)“Half Murph” 800m Run 10 rounds 5 Pullups 10 Pushups 15 Air Squats 800m Run22min Cap S Banded Pullups or Ring Rows, Pushups on kneesMetcon (No Measure)3 Rounds Not For Time KB or DB Single Leg RDL x8 each Banded Leg...

WOD – Sat, May 10

Timberwolf Fitness Roseville – WODWith a Partner (Time)Buy In: 800 meter run with a wall ball RX+ 30/20, RX 20/14, Scaled 14/10 (trade who holds it) 4 Rounds: 50 wall balls RX+ 30/20, RX 20/14, Scaled 14/10 24 dumbbell snatches RX+ 70/50, RX 50/35, Scaled 35/20...

WOD – Fri, May 9

Timberwolf Fitness Roseville – WODSplit Jerk (Rest 6:00 then 10:00 to build to heavy 3)Metcon (Time)For Time 600-400-200m Run 21-15-9 Hang Power Cleans 21-15-9 Toes to Bar14min Cap S 95/65, Hanging Leg Raise RX 135/95 There is a 600 meter yellow line if you run...

WOD – Thu, May 8

Timberwolf Fitness Roseville – WODMetcon (No Measure)Every 5:00 For 30:00 100′ “Plate Pinch” Carry* 15/12 Cals of choice 30 Air Squats 15/12 Cals of choice*The Plate Pinch is holding a plate in each hand by the edge in a farmers hold. Challenge...

WOD – Wed, May 7

Timberwolf Fitness Roseville – WODBack Rack Lunge (Back Rack Reverse Lunges Every 2:00 for 10:00 Complete 8 Reps (4/leg))-This is 5 sets of heavier reverse Lunging. Start light and build with your last two sets being the true working sets. Only go as heavy as...

WOD – Tue, May 6

Timberwolf Fitness Roseville – WODMetcon (Time)5 Rounds 200/150m Row 12 Chest to Bar 12 Burpees to 6″ Target :30 Rest16min Cap S Pullups/Ring Rows RX as writtenMetcon (No Measure)3 Rounds not for time 10 Single Arm DB Bench 10 Single Arm DB...

Oly Class – Mon, May 5

Timberwolf Fitness Roseville – Oly ClassView Public WhiteboardSnatch Primer (Checkmark) Snatch DL + Dip snatch + OHS x3 @ 60%Snatch (EMOM for 5min 1 snatch @ 80%)Clean & Jerk Primer (Checkmark) Dip clean + Jerk x4 @ 50%Clean and Jerk (Tempo...

WOD – Mon, May 5

Timberwolf Fitness Roseville – WODMetcon (AMRAP – Rounds and Reps)AMRAP 20 400m Run 5 Single DB Box Step ups 5 Deadlifts *add 5 reps to each movement each roundS 30/20, 24/20″, 155/105 Rx 50/35, 24/20″ 225/155 100m Run = 1 repMetcon (No...

Junk Yard WOD – Sun, May 4

Timberwolf Fitness Roseville – Junk Yard WODMetcon (No Measure)3 rounds 10 Goblet Squats with heels off the ground 10 seated hip flexor raises each side () ()Metcon (Weight)EMOM x10 Alternate 5 Box Squats 10 Heavy Russian Swingsbuild or stay the same up to...

WOD – Sat, May 3

Timberwolf Fitness Roseville – WODWith a Partner (Time)Complete the number of reps for each movement below with your partner. 150 bar facing burpees 75 deadlifts RX+ 300/205, RX 225/155, Scaled 155/105 300 double / single unders 150/120 calorie echo bike 90...