Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Bike or Row:
–5min @ easy pace
2xs:
–10ea. ***Lying Leg Swing***
–5 ***V-Roll***
–:20sec Hollow Hold
–:20sec Archer Hold
2xs:
–5 RDL
–5 Bent Over Row
–5 Goodmorning
–5 ***Kang Squat**
–:20sec Hollow Hold
–:20sec Archer Hold
Metcon
Metcon (No Measure)
Deadlift 1×2 at 90% 1RM
Deadlift 1×3 at 75% 1RM
Deadlift 1×3 at 75% 1RM
Deadlift 1×3 at 75% 1RM
Deadlift 1×3 at 75% 1RM
Deadlift 1×3 at 75% 1RM
Rest 2 mins between sets.
Work Set:
1×2 at 90% 1RM
— then —
Speed Sets:
5×3 at 75% 1RM
Rest 1:30-2 mins between sets.
Metcon (No Measure)
3 rounds for quality of:
8 Stiff Legged Deadlifts, pick load
8 Bent Over Rows, pick load
10 Strict Pull-ups
8 Good Mornings, pick load
Rest 1:30 between movements and 2 mins between rounds.
Cool Down
Metcon (No Measure)
1x 1min-:30sec ea.:
–***Lying Thoracic Stretch***
1x 1-2min ea.:
–***Banded Hamstring Stretch***