Timberwolf Fitness Roseville – Junk Yard WOD
The Sandlot 2.0 – Featuring more sandbags, and no sandbagging (Checkmark)
Intent: Move explosively and manhandle the bag. The circuits have a lot of time in them so you can take your time. If you want more conditioning, push the pace as long as form stays good. Scale as needed based on the push press as this will be the hardest movement. Do not hit 10 RPE on any movement. Take big breaths and brace before every sandbag movement.
Warm up:
Run or Bike 60s
Lunge x10
Squat x10
Burpee broad jumps x10 – low intensity
Practice the sandbag movements with coach before starting. Coach will determine when to start the EMOMS.
Men: 70-150lb bags
Women: 50-100lb bags
E5MOM Circuit x3
Sandbag clean and push press throw x2 – do not catch it (KEEP THUMBS IN, BAG ON PALMS NOT THUMBS)
Scale to just sand bag cleans if needed
Sandbag load over PVC on J-hooks x3 – pvc height at bottom of sternum
Bear hug bag carry x10 steps down and back
Reference: Jon completed these circuits in 80s with 150lbs
E5MOM Circuit x3
Ball chop-slams x3 per side – deadballs only
Sand bag bear hug squats x5
Bag clean to shoulder then carry for 24ft then switch to other shoulder – down and back twice
Reference: Jon completed these circuits in 100s on avg with 150 lb
Optional if time allows:
Circuit x3
Deadball step back shot put x1 – max distance (DOWN THE LENGTH OF THE GYM, CLEAR ALL CHALK BUCKETS)
Split stance partner d-ball toss x10
HELP COACH PUT ALL SANDBAGS AWAY!!!