Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Bike or Row:
–5-10min @ an easy pace
2xs:
–10ea ***Lying Leg Swing***
–5ea ***Lying Leg Crossover***
–:20ea Side Plank
–:20ea ***Bird Dog***
–10ea ***Single Leg DB Deadlift***
–10ea ***Single Arm DB Bent Over Row***
Metcon
Metcon (No Measure)
Deadlift 1×2 at 85% 1RM
Deadlift 1×3 at 70% 1RM
Deadlift 1×3 at 70% 1RM
Deadlift 1×3 at 70% 1RM
Rest 2 mins between sets.
Work Set:
1×2 at 85% 1RM
— then —
Speed Sets:
3×3 at 70% 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 65% of original deadlift max
Rest 1:30-2 mins between sets.
Cool Down
Metcon (No Measure)
Lying Thoracic Stretch:
–1-2min ea. Side
***Straddle Stretch*** 1x:
–1-2min ea.