Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Row 1x:
–5-10min
2xs:
–10 ***Sumo Inchworm***
–8 ***Single Arm KB Swing*** (right)
–50ft Single Side Farmer Carry (right)
–10 ***Standing Teapot*** (right)
–8 ***Single Arm KB Swing*** (left)
–50ft Single Side Farmer Carry (left)
–10 ***Standing Teapot*** (left)
BB Warm-up 1x 5-10ea:
–RDL
–Deadlift
–Bent Over Row
–Good Morning
–***Kang Squat***
Metcon
Metcon (No Measure)
Deadlift 1×1 at 97.5% 1RM
Deadlift 1×3 at 70% 1RM
Deadlift 1×3 at 70% 1RM
Rest as needed between sets.
Work Set:
1×1 at 97.5% 1RM
— then —
Speed Sets:
2×3 at 70% 1RM
Metcon (No Measure)
Power Shrug 2×5, using same weight per set
Stiff Legged Deadlift 5-5, using heaviest weight per set
Power Shrugs- at 75% of original deadlift max
Rest 1:30-2 mins between sets.
Metcon (No Measure)
For quality:
200 Banded Leg Curls
200 Seated Calf Raises, pick load