Junk Yard WOD – Sun, Nov 3

Timberwolf Fitness Roseville – Junk Yard WODView Public WhiteboardMetcon (No Measure)3 Rounds 10 Russian KB Swings 5 Goblet Squat Jumps 10 Ring RowsMetcon (Distance)EMOM x20 1 12/9 Cal Echo 2 6 Deadlifts 60% 3 3 Back Squats 70% 4 1 Broad Jump for...

Oly Class – Wed, Oct 30

Timberwolf Fitness Roseville – Oly ClassMetcon (No Measure)Clean Deadlift + Hang Clean + Clean 5×1+1+1 70%Metcon (No Measure)Front Squat + Jerk 3x 2+1 80% of 1rm JerkPush Press (3×5 70%)

Oly Class – Mon, Oct 28

Timberwolf Fitness Roseville – Oly ClassMetcon (No Measure)Snatch Deadlift + Snatch 5x 2+1 70%Overhead Squat (3×2 80%)Metcon (No Measure)Snatch Push Press 3×5 70%

Junk Yard WOD – Sun, Oct 27

Timberwolf Fitness Roseville – Junk Yard WODMetcon (No Measure)3 Rounds 10 BB Strict Press only bar 15 Ring RowsMetcon (No Measure)EMOM x10 Alternate 5 BB Strict Press 10 BB Bent over Rows *2 different bars build or keep the weight the same up to youMetcon (No...

Oly Class – Mon, Oct 21

Timberwolf Fitness Roseville – Oly ClassMetcon (No Measure)Every :90 for 12:00 Clean Pull + 2 No Feet Squat Clean 60%Metcon (No Measure)Behind the neck Jerk + Paused Jerk + Jerk 5×1+1+1 60-70%Clean Pull (Floating Clean Pull to Hold on Riser (2 sec...

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...

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...