Timberwolf Fitness Roseville – Junk Yard WOD
Metcon (Checkmark)
The Sandlot – Featuring sandbags, and no sandbagging
Intent: Move explosively and manhandle the bag. Take your time and do NOT turn this into conditioning.
Warm up: Circuit x2
Run or Bike 30s
Goblet kang squat x10
KB swings x10
Low intensity broad jump x3
Push ups x5
Practice picking up your sandbag a few times before starting. 3 min
Men: 100-150lb bag
Women: 70-100lb bag
Scale as needed based on the sandbag cleans as this will be the hardest movement. Do not hit 10 RPE on any movement.
E5MOM Circuit x3
Broad jump medball pass into wall x5 10-20lbs
Sandbag load over band x5 (band height at bottom of sternum)
Underarm bag carry down and back (each arm) 40 ft per arm
E5MOM Circuit x3
Ball chops x3 per side
Bag clean to shoulder then carry for 30ft and repeat for the other side (2 reps per side)
Optional if time allows:
E4MOM Circuit x3
Wall ball for max height x5 (do not attempt to catch the ball)
Bag bear hug squats x5
Bag bear hug carry 60 ft