Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
3xs:
–1min Row
–6-8ea Single Leg ***Lateral Box Step-up***
–8 ***Hip Touches***
–6-8ea. Single Arm Press
–:30-1min ***Wall Plank***
//Use a light KB for the lateral box step-up and single arm press. Increase speed on the rower with each round.//
Metcon
Metcon (Time)
5 rounds for time of:
5 Dumbbell Box Step Overs, 65/45 lbs, 24/20 in
10 Dumbbell Push Press, 65/45 lbs
20/17 Row Calories or Run 400m
Goal: sub 12 mins
Metcon (Time)
Minimal Gear
5 rounds for time of:
5 Dumbbell Box Step Overs, 65/45 lbs, 24/20 in
10 Dumbbell Push Press, 65/45 lbs
Run, 400 m
Goal: sub 12 mins
Metcon (Time)
Bodyweight at home:
5 rounds for time of:
10 L/10 R Lunge + High Knees
10 Plank-to-Push-ups
Run, 400 m
Lunge + High Knees or Lunge + Step-ups
Cool Down
Metcon (No Measure)
5 rounds for quality of:
Zercher Carry, pick load, 50 ft