Junk Yard WOD – Sun, Jan 5

Timberwolf Fitness Roseville – Junk Yard WOD

Metcon (No Measure)

3 Rounds

Plate chest press x10

DB Glute Bridge Press x10

-back on ground- maintain glute bridge-basically a decline floor press

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Bench Press (in 10min work up to a heavy single with 5 sec pause at chest
at 10min mark start EMOMx5
2 Reps at 80% of HS – no pause)

Metcon (No Measure)

3 Rounds

3 ECC Chin ups – jump up control negative

12 BB Curls

24 Banded Hammer Curls

Rest :90-2:00

Metcon (No Measure)

3 Rounds

3 ECC Close Grip Pushups

12 DB or BB Skull Crushers

24 Banded Tricep Extensions