Wolfe Tribe Fitness – WOD

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Row or Bike

–5-10min @ easy pace

2xs:

–5-10 ***Sumo Inchworm***

–8ea Single Leg RDL (no weight)

–12ea ***Single Leg Glute Bridge***

–12 Alt. Mountain Climbers

–12 Hollow Rocks

BB Warm-up 1x 5-10ea:

–RDL

–Deadlift

–Bent Over Row

–Good Morning

–***Kang Squat***

Weightlifting

Deadlift (1 rep max)

Only include the heaviest 1 rep, do not include sets prior to it.

Find your 1RM for the day.

Cool Down

Metcon (No Measure)

3xs:

–1min ***Alt Dead Bug***

1x:

–1-2min ea. ***Lying Thoracic Rotation***

Metcon (Weight)

At Home: Minimal Gear

Dumbbell Deadlift 3-3-3-3-3-3-3-3

Use the heaviest weight you can for each set.

Rest as needed between sets.

Moderately heavy loading.

Metcon (No Measure)

At Home: Body Weight

5 rounds for quality of:

15 L/15 R Single Leg Glute Bridges

20 Alternating Mountain Climbers

20 Cossack Squats

20 Hollow Rocks

WORKOUT OF THE DAY