Timberwolf Fitness Roseville – Junk Yard WOD
Metcon (Checkmark)
1 ¼ box jumps
3×5
Squat below parallel come back just above and then redip and perform box jump. Height should be moderate, try to go straight down into next squat when you jump back off the box. If needed step down and reset
Metcon (Weight)
Box Step ups 20″
3x8ea leg
*can load with BB/DB/KBs
Metcon (Checkmark)
3 Rounds
Single leg RDL x8 each
Wide Stance Banded Good morning x20
Rest as needed
Metcon (Checkmark)
Finisher
30 Sumo Stance Goblet Squats 50/35 (30/20)
:30 Side Plank Starfish each side
20 Sumo Stance Goblet Squats 50/35 (30/20)
:30 Side Plank Starfish each side
10 Sumo Stance Goblet Squats 50/35 (30/20)
:30 Side Plank Starfish each side
Wide stance for sumo squat, aim to get to 90 deg not below it
*side plank stay on forearm and knees bent at 90 so you are able to get better glute drive