Junk Yard WOD – Sun, Apr 27

Timberwolf Fitness Roseville – Junk Yard WODMetcon (No Measure)3 rounds 10 DB Z Press 10 DB Floor Press 10 Single Arm Banded Lat Pull Downs each sideMetcon (No Measure)Every 2:00 for 10:00 10 DB Hammer Curls 10 DB Arnold Press – same weight 1 set max...

WOD – Sat, Apr 26

Timberwolf Fitness Roseville – WODThe Griffin (AMRAP – Rounds and Reps)5 x 3 Min AMRAP, rest 1 minute between 3 Power Cleans 6 Push-Ups 9 BurpeesRX: 135/95 Scaled: 95/65 Start Where You Left Off Each Round

WOD – Fri, Apr 25

Timberwolf Fitness Roseville – WODMetcon (Time)6-9-12-9-6 Power Snatch Chest to Bar Pullups Box Jump Overs12min Cap S 65/45, Pullups, 24/20″ step over Rx 95/65Metcon (Weight)Rest 6:00 then 12:00 to build to Snatch + 3 OHStake this time to work mobility and...

WOD – Thu, Apr 24

Timberwolf Fitness Roseville – WODMetcon (Time)Every 10:00 for 30:00 1000/900m Row 100 Crossover Single Unders 25 Single arm alternating dumbbell Hang Clean and JerkScaled 35/20 RX 50/35 SCORE IS SLOWEST ROUND *good day to work on jump rope skills. You can also...

Oly Class – Wed, Apr 23

Timberwolf Fitness Roseville – Oly ClassView Public WhiteboardClean & Jerk Primer (Checkmark) Jerk dip jumps x10 then Dip clean + Push press + Jerk 3x(1+1+1) @ 40%Clean and Jerk (Waves 3 sets: 1 @ 80 1 @ 83 1 @ 85% )Snatch Primer (Checkmark) Muscle...

WOD – Wed, Apr 23

Timberwolf Fitness Roseville – WODMetcon (Weight)Every :90 for 12:00 1 Power Clean + 3 Push Press Build over setsMetcon (AMRAP – Rounds and Reps)AMRAP 10 Climb the Ladder 1-2-3-4-5… Thrusters Toes to BarS 65/45, Hanging leg Raise RX...

WOD – Tue, Apr 22

Timberwolf Fitness Roseville – WODMetcon (Time)15-25-35 Wallballs Burpee to Plate Pullups15min Cap S 14/10, Ring Rows RX 20/14 *Burpee then jump onto 45lb plateFront Squat (Rest 6:00 then Every 2:00 for 10:00 3 Reps @65-70% of 1rm *each rep 3sec pause)pick a...

Oly Class – Mon, Apr 21

Timberwolf Fitness Roseville – Oly ClassView Public WhiteboardSnatch Primer (Checkmark) Muscle snatch + Dip snatch + OHS 3x(1+1+1)Snatch (Snatch waves 3 sets: 1 @ 80% 1 @ 83% 1 @ 85% )Clean & Jerk Primer (Checkmark) Tall clean + Jerk balance...

WOD – Mon, Apr 21

Timberwolf Fitness Roseville – WODMetcon (Time)Every 4:00 for 16:00 25 KB Swings 25/20 Cal of ChoiceS 35/24 RX 53/35 *Score is total time taken to complete 4 sets, ideally you should have 1:00 rest or moreMetcon (Weight)Rest 6:00 then Rear Foot Elevated DB Split...