Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Bike, Row, or Run:
–5-10min @ easy pace
2-3xs:
–10 ***Sumo Inchworm***
–10 Stiff Leg Deadlift
–8 Good Morning
–6 ***Kang Squat***
–:20sec ea. ***Single Leg Glute Bridge***
Weightlifting
Metcon (No Measure)
Week 7:
Deadlift 1×2 at 90% 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
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.
Metcon (No Measure)
At home/body weight
5 rounds of:
Single Leg Glute Bridge Hold, L 30 secs/R 30 secs
Wall Sit, 1 min
max rep Single Leg Romanian Deadlifts, L 30 secs/R 30 secs
max rep Plank-ups, 1 min
Wall Sits- 45 secs-1 min