Wolfe Tribe Fitness – WOD
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