Timberwolf Fitness Roseville – Junk Yard WOD

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Metcon (No Measure)

EMOM x10 (Alternate Movements)

Bench x8

DB or KB Z Press x8
Can list weights in note section

Find a heavy but repeatable weights not a lot of rest and a decent amount of pressing. Can always alternate with partner if needed

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

3 DB Man Makers Choose your own weight

5 Chin ups

20 Banded Tri Press Downs

*Increase Banded Tri Press Downs by 10 each round
Man Maker = 1 pushups hands on dbs, then 1 row each side in plank position then stand and press dbs overhead

Strict Chinups use bands to modify

This is just a flow strength workout not a max rep kind of workout