Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Bike, Row or Run
–5-10min @ easy pace
2-3xs:
–5 ***Inchworm + Push-up***
–10 ***Cat Cow***
–8ea. ***Single Leg DB Deadlift***
–20 Hollow Rocks
–10 ***Superman***
Weightlifting
Metcon (No Measure)
Deadlift 1×2 at 95% 1RM
Deadlift 1×5 at 75% 1RM
Deadlift 1×5 at 75% 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 70% of original deadlift max
Rest 1:30-2 mins between sets.
Cool Down
Metcon (No Measure)
3xs:
–:45sec-1min ***Banded Deadbug***
–10 ***Cat Cow***