Wolfe Tribe Fitness – WOD

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Bike, Row or Run

–3-5min @ Easy Pace

2xs:

–10 ***Bootstrapper***

–10 ***Sumo Squats***

–10 Russian Swings

–5-10 Tempo Goblet Squats (:03sec down, :01pause, then up)

//Use moderate loading for both the swing & goblet squat.//

BB Warm-up 5-10ea:

–RDL

–Bent Over Row

–Front Squat

–Good Morning

–Back Squat

–Narrow Grip OHS

Weightlifting

Back Squat (1 rep max)

Take 20mins find 1 rep max

Metcon (Time)

Aerobic Test:

Run 1 Mile

Metcon (Time)

Minimal Gear:

For distance:

Run: 1x 20 mins

Metcon (No Measure)

Bodyweight

5 rounds of:

10 L Bulgarian Split Squats

L Bulgarian Split Squat Parallel Hold, 10 secs

10 R Bulgarian Split Squats

R Bulgarian Split Squat Parallel Hold, 10 secs

max rep L Oblique Dips, 20 secs

L Oblique Dip Hold, 20 secs

max rep R Oblique Dips, 20 secs

R Oblique Dip Hold, 20 secs

10 L/10 R Single Leg Romanian Deadlifts

20 Supermans

Complete 4-5 rounds.

WORKOUT OF THE DAY