Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
AMRAP 9min:
–3 Jumping Pull-ups
–6ea ***Spiderman***
–9ea ***Single Leg DB Deadlift***
–30 ***Plyo Skier***
BB Warm-up 5-10ea:
–Shin to Knee
–Knee to Mid-Thigh
–RDL
–Deadlift
Prime 1x:
–1 Rope Climb or Variation
–6 Deadlift (light loading)
–4 Box Jump to a Step Down
–1 Rope Climb or Variation
–3 Deadlift (workout weight)
–3 Box Jump
//Work through at a moderate pace.//
Metcon
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 12 mins of:
2 Rope Climbs, 15 ft
6 Deadlifts, 275/185 lbs
9 Box Jumps, 24/20 in
Metcon (AMRAP – Rounds and Reps)
At Home: Minimal Gear
Complete as many rounds as possible in 12 mins of:
8 Strict Pull-ups
6 Dumbbell Deadlifts, 100/70 lbs
9 Box Jumps, 24/20 in
Metcon (AMRAP – Rounds and Reps)
At Home: No Gear
Complete as many rounds as possible in 12 mins of:
12x L Lunge + R Lunge + Air Squat
18 Sit-ups
24 Lateral Skaters
Cool Down
Metcon (No Measure)
3 rounds for quality of:
15 AbMat Sit-ups
15 Hip Extensions
Metcon (No Measure)
***Single Arm Chest Stretch*** 1x:
–1-2min per side
***3-way Hip Stretch*** 2-3xs:
–:20sec each position