Wolfe Tribe Fitness – WOD

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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***

WORKOUT OF THE DAY