Wolfe Tribe Fitness – WOD

View Public Whiteboard

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

WORKOUT OF THE DAY