Junk Yard WOD – Sun, Apr 13

Timberwolf Fitness Roseville – Junk Yard WOD

Metcon (No Measure)

3 Rounds

10 Russian KB Swings

10 KB Goblet Squats

10 Banded Reverse Crunch

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Deficit Split Squat (Every 2:30 for 10:00
6 Reps each Side)

Split Stance with front foot on top of 45lb plate

hold dbs or kbs in each hand

do all 6 reps on same leg before switching

2-3 sec eccentric on each rep

go all the way down until back knee touches, then drive up , front leg on top of plate will be doing most of the work

*use same weight for all sets

Metcon (No Measure)

Every 2:30 for 10:00

3 Back Squats around 80%

5 Seated Box Jumps
Squats should be heavy but no grinding…

pick a jump height that is challenging but repeatable

Metcon (No Measure)

finisher

50 banded hip thrusts

control ecc and hold squeeze at top for 1-2 sec

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