Timberwolf Fitness Roseville – Junk Yard WOD
Carrying the team – Featuring everyone counting on you (cheering encouraged) (Checkmark)
The main workout today features a team EMOM where one athlete performs a sandbag complex, and the rest of the class holds a tall plank. Everyone can rest once the athlete completes the complex. If you break from the plank, the athlete with the sandbag must hold the bag until you are back in the plank.
Warm up: keep it light
Goblet squat x20
KB swing x20
Suitcase carry from wooden bench to red rig and back
Sandbag Practice:
Take 10-15 min to practice the movements of the sandbag complex and get a feel of which of the 4 weights you want to use. Treat this as an extended warm up. If you are experienced with sandbags please help other members.
Main workout: 20-30 min depending on class size and time – Coach’s discretion
Sandbag Complex:
Bear hug squat x3
Shoulder carry x20ft
Lap clean to other shoulder then carry x20ft
Slam down x1
Sandbag options:
Choose a weight you feel confident doing a lap clean with when you’re tired. Try to keep the complex under 35s.
150 – (complex took 17s at this weight for a proficient sandbagger)
100
70
50
Scalable options:
Plank with hands on bench
Wall-sit if shoulders are burnt out from WODs
*The lap clean involves bringing the bag down from your shoulder and into your lap, then cleaning it back up to your opposite shoulder. Take a big breath before trying to lift it back up.