Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
EMOM 12min:
–150m Run or Row
–5 ***Inchworm + Push-up***
–:20sec ***Hollow Hold*** + :20sec ***Archer Hold***
–50ft Double DB OH Walk (moderate loading)
Prime 1x:
–10 BB Row
–3-5 Negative HSPU or Box HSPU
–6 BB Row (light weight)
–3-5 Strict HSPU or Box HSPU
–4 BB Row (workout weight)
Metcon
Metcon (5 Rounds for reps)
5 rounds of:
max rep Barbell Rows, 155/105 lbs
max rep Strict Handstand Push-ups
Rest as needed between each round.
Metcon (5 Rounds for reps)
Minimal Gear At Home
5 rounds of:
max rep Double Dumbbell Rows, 60/45 lbs
max rep Strict Handstand Push-ups
Rest as needed between each round.
Metcon (5 Rounds for reps)
Bodyweight at Home:
5 rounds of:
max rep Alternating Mountain Climbers
max rep Handstand Push-ups
Handstand Push-ups or Pike Push-ups
Cool Down
Metcon (No Measure)
***Pigeon Stretch*** 1x:
–1-2min per side
***Forward Fold***1x:
–2-3min