Junk Yard WOD – Sun, Apr 19

Timberwolf Fitness Roseville – Junk Yard WOD

Push it to the limit – Featuring heavy push presses you can drop followed by push-leg-pull circuits. (Checkmark)

Warm up:

Bike 90s

Band lat stretch 30s

Bench/wall push ups x10

Mini squat jumps x10

Implement phase: 20 min

Push-press from jerk blocks

Build to heavy single (8-9 RPE) no max attempts. Log press station available for those who want it. Gather accessory gear between sets.

Accessory phase:

Circuit: 3 rounds

One arm DB bench press x5-10

RFE rotary swings x5-10

DB T-rows x10

Circuit: 3 rounds

Walking push ups x10

Walking lunge x10 8RPE

Chainsaw rows x10/side same DB as lunges

Finisher:

Band-bell carry full length of gym for remaining time