Timberwolf Fitness Roseville – Junk Yard WOD
Get yoked – featuring learning to use the yoke, and functional body building circuits (Checkmark)
Yoke intro
Yoke conga line
15 min total
10 steps per rep
Go one after another – use this as natural warm up
Gather equipment for accessories between turns
Warm up shoulder press, DB row, RDL, between turns
Once the yoke is done:
Accessory circuit 1
Split stance med ball shot put 3×3/side
Split stance arnold press 3×10/side
Accessory circuit 2 (2 rounds)
Kroc rows 10RM strict row weight for 20+ reps – one side per round
Tempo kickstand RDL x5 – one side per round (same weight as rows)
Accessory circuit 3
Russian twist toss 4×10
Med ball rollout 4×3