Wolfe Tribe Fitness – WOD
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.