Wolfe Tribe Fitness – WOD

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Warm-up (No Measure)

Bike, Row, or Run:

–5-10min @ easy pace


–10 ***Sumo Inchworm***

–10 Stiff Leg Deadlift

–8 Good Morning

–6 ***Kang Squat***

–:20sec ea. ***Single Leg Glute Bridge***


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