Timberwolf Fitness Roseville – Junk Yard WOD

Metcon (No Measure)

3 Rounds

10 Single Arm Russian KB Swings

10 Single Arm Arnold Press

-do both movements on same arm before switching

Metcon (Weight)

Every :90 for 7:30- 5 Rounds

5 Strict Press Build over sets

into

Every :90 for 7:30 5 Rounds

3 Push Press Build over Sets

15min total

Metcon (No Measure)

3 Rounds

Dips x sub Max (3-15)

Single Arm DB Rows x10 ea

Metcon (No Measure)

Finisher

Every :90 for 7:30

BB Reverse Curls x8 control negative

Banded Pull aparts x20-30

Metcon (No Measure)

3 Rounds

10 Single Arm Russian KB Swings

10 Single Arm Arnold Press

-do both movements on same arm before switching

Metcon (No Measure)

3 Rounds

10 Single Arm Russian KB Swings

10 Single Arm Arnold Press

-do both movements on same arm before switching

Metcon (No Measure)

3 Rounds

10 Single Arm Russian KB Swings

10 Single Arm Arnold Press

-do both movements on same arm before switching