Wolfe Tribe Fitness – WOD

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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

WORKOUT OF THE DAY