Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
2-3xs:
–10/8 Cal Bike or Row
–10ea. ***Straight Leg Bear Crawl***
–10ea. ***Duck Walk***
–10 Wall Squats
–10 ***Scap Push-up***
–:30sec ***Plyo Skier***
Prime 1x:
–100m Run
–6 Back Squat (workout weight)
–6 Hand Release Push-ups
–6 Box Jump
–100m Run
Metcon
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 20 mins of:
400m Run
20 Back Squats, 135/95 lbs
20 Hand Release Push-ups
20 Box Jump Overs, 24/20 in
Goal: 4 rounds
Cool Down
Metcon (No Measure)
For quality:
30 L/30 R 1/4 Turkish Get-ups, pick load
Accumulate the reps for each side.
Metcon (AMRAP – Rounds and Reps)
At Home: Minimal Gear
Complete as many rounds as possible in 20 mins of:
Run, 400 m
20 Dumbbell Squats, 50/35 lbs
20 Hand Release Push-ups
20 Box Jump Overs, 24/20 in
Run, 400 m or Jump Rope, 2 mins
Goal: 4 rounds
Metcon (AMRAP – Rounds and Reps)
At Home: Body weight
Complete as many rounds as possible in 20 mins of:
Run, 400 m
20 Air Squats
20 Hand Release Push-ups
40 Alternating Toe Taps
Goal: 4 rounds