Timberwolf Fitness Roseville – Junk Yard WOD
Wonderwall – Featuring bells, bags, and boxes. (Checkmark)
Wonderwall – Featuring bells, bags, and boxes.
Warm up + briefing: 10 min continuously practicing the various KB movements at low intensities
Practice picking up your sandbag a few times before starting.
Men: 100-150lb bag suggested
Women: 70-100lb bag suggested
Scale as needed based on the sandbag cleans as this will be the hardest movement. May choose a different KB for each circuit depending on difficulty of the movement. Do not hit 10 RPE on any movement.
Main course:
We will perform three different circuits. Each circuit will be performed for three rounds. Each circuit begins with the sandbag carry-and-load.
Shoulder carry to the box, load it on, then bearhug carry back. Distance is 40ft each way. NO RUNNING.
Rest: 90s between rounds.
Circuit 1 (medium KB)
Sandbag to wall and back
KB single arm jerk x5 per side
KB chainsaw rows x5 per side
Circuit 2 (medium KB)
Sandbag to wall and back
KB clean to side step x5 per side
KB single arm front squat x5 per side
Circuit 3 (heavier KB)
Sandbag to wall and back
KB Suitcase deadlift x5 per side
KB around the worlds x5 per direction