Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Bike or Row:
–5-10min @ an easy pace
2-3xs:
–10 ***Bootstrapper***
–:20ea Side Plank
–:20ea ***Bird Dog***
–10 Stiff Leg Deadlift
–10 Bent Over Row
–10 Good Morning
Weightlifting
Metcon (No Measure)
Deadlift 1×3 at 80% 1RM
Deadlift 1×3 at 80% 1RM
Deadlift 1×3 at 80% 1RM
Deadlift 1×3 at 65% 1RM
Deadlift 1×3 at 65% 1RM
Deadlift 1×3 at 65% 1RM
Rest 2 mins between sets.
Metcon (No Measure)
For quality:
3×5 Power Shrugs, pick load
3×5 Stiff Legged Deadlifts, pick load
3×5 Bent Over Rows, pick load
3×5 Underhand Lat Pull Downs, pick load
3×5 Good Mornings, pick load
Power Shrugs- at 60% of original deadlift max
Rest 1:30-2 mins between sets.