Junk Yard WOD – Sun, Mar 26

Timberwolf Fitness Roseville – Junk Yard WOD

Metcon (No Measure)

1. Eccentric DB Bench Press – 5sec. lowering 3 x 7

– Warm up first and then a heavy 3×7 same weight

UPPER BODY CHALLENGE

2. Single-Arm DB Floor Press: 1 set x MAX REPS / each arm

* Dependent on your strength levels, utilize 20-40% of your BW

Example: 200lb bodyweight = 200 x 0.3 = 60lb dumbbell

3A. Strict or Banded Pullups: 3x 8-12 reps

3B. Bent over DB Reverse Flys 3x 12-15

3C Farmers Walks 3×100′

4A. Empty Barbell Curls: 100 total reps*

4B. Band or Cable Tricep Pushdowns: 100 total reps*

* Perform all reps with a controlled tempo. Try to complete the 100 total reps (for each

exercise) in 4 supersets or less, resting as short as possible.