Junk Yard WOD - Sun, Feb 16 - Timberwolf Fitness

Timberwolf Fitness Roseville – Junk Yard WOD

Metcon (No Measure)

3 Rounds

10 DB or KB Goblet Squats

10 DB or KB Goblet Lunges 5ea

Metcon (No Measure)

Every :90 for 12:00 Alternate

Banded DB RDL – x10 control ecc and flex at top

Banded Leg Extension x20

()

Back Squat (2 Giant Rounds-
1 Round =
8 Squats with 60%-after 8th squat lower into a quarter squat position and hold for 10 sec
Drop 20/10 lbs and repeat 2 more times
after 3 total rounds with weight complete 8 jumping BW squats w/hold)

Rest 5min between giant sets

These are huge drop sets, you are doing 4×8 each round, first 3 rounds are with weight and last round is body weight. The only rest you get is lowering the weight, goal is to keep moving the whole time

8 reps w/ hold 60%

8 reps w/hold -20/10lbs from start

8 reps w/hold – 20/10lbs again

8 BW reps w/hold

Junk Yard WOD – Sun, Feb 16

Timberwolf Fitness Roseville – Junk Yard WOD

Metcon (No Measure)

Metcon (No Measure)

()

()

Back Squat (2 Giant Rounds- 1 Round = 8 Squats with 60%-after 8th squat lower into a quarter squat position and hold for 10 sec Drop 20/10 lbs and repeat 2 more times after 3 total rounds with weight complete 8 jumping BW squats w/hold)

Back Squat (2 Giant Rounds-
1 Round =
8 Squats with 60%-after 8th squat lower into a quarter squat position and hold for 10 sec
Drop 20/10 lbs and repeat 2 more times
after 3 total rounds with weight complete 8 jumping BW squats w/hold)