Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
3xs:
–10/8 Bike or Row Calories
–10 ***Bootstrappers***
–10ea. ***Kneeling Shoulder Tap***
–5ea. ***Stagger Push-up***
–20ea ***Lateral Banded Walk***
–10 Banded Squats
Metcon
Metcon (No Measure)
Every 1 min for 6 mins, alternating between:
3 Back Squats, pick load
3 Floor Press, pick load
— then —
Every 1 min for 6 mins, alternating between:
5 Back Squats, pick load
5 Floor Press, pick load
Complete the first 6 mins (sets of 3) at 80-85% 1RM and the second 6 mins (sets of 5) at 75-80% 1RM.
Accessory Work
Metcon (No Measure)
3 rounds for quality of:
5 Russian Double Kettlebell Swings, pick load
Double Kettlebell Front Rack Hold, pick load, 20 secs
5 Double Kettlebell Shoulder-to-Overheads, pick load
Double Kettlebell Overhead Hold, pick load, 20 secs
Rest as needed between rounds. Athlete chooses the weight.
Metcon (No Measure)
AT HOME Version
with Gear minimal gear:
Every 1 min for 6 mins, alternating between:
10 Dumbbell Squats, pick load
10 Dumbbell Bench Press, pick load
— then —
Every 1 min for 6 mins, alternating between:
6 Dumbbell Squats, pick load
6 Dumbbell Bench Press, pick load
5-10 / 3-6 Dumbbell Squats
5-10 / 3-6 Dumbbell Bench Press
Metcon (No Measure)
At Home No Gear:
Every 1 min for 6 mins, alternating between:
max rep Squat Jumps
max rep Push-ups
— then —
Every 1 min for 6 mins, alternating between:
max rep Jumping Lunges
max rep Dips