Timberwolf Fitness Roseville – Junk Yard WOD
More Power Scotty! – Featuring pairs of heavy and powerful movements (3/22/26) (Checkmark)
Intent: Pair heavy movements with explosive ones to prime for yourself for more power.
Intensity: Weights should feel heavy but smooth. No grinds. You should feel fast and explosive, not tired. Sandbag weights should be light enough for you to feel fast.
Rest: 2 minutes between rounds
Warm up:
Lat stretch 30s
Front rack hold stretch 30s
Front squat x10
OH press x5
Sandbag cleans x5
Circuit x3 – Swap to front squat if uncomfortable with heavy push press.
Push press 75-85% x1-3 (higher weight = lower reps)
Sandbag toss over shoulder for max height x2
Circuit x3 – Core braced and back flat during cheat rows. Use legs to give the bar momentum.
Cheat rows x4 RPE 8 (pick a weight you could do 6 reps max without rounding)
Sandbag slams x2
Finisher – if time allows
One person does a bear hug wall sit at parallel depth while the rest of the class carries their sandbag 40 feet down and back again. Rest during transitions. Everyone gets on the wall several times depending on class size, remaining time, and coach’s discretion.