Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Bike or Row:
–:50sec Easy
–:10sec Hard
3xs:
–3 ***Inchworm***
–6 Tempo Goblet Squat (3-1-1)
–6/6 ***Single Arm KB Swing***
–6 ***Hop-up***
–:20sec ***Hollow Rocks***
Weightlifting
Front Squat (3)
build to a heavy 3 rep in 15 mins
Metcon
Metcon (AMRAP – Rounds)
Every 3 mins for 15 mins do:
9 Wall Balls, 30/20 lbs
6 Bar Muscle-ups
3 HSPU
Metcon (No Measure)
At Home: No Gear
Every 3 mins for 15 mins do:
15 Plank-to-Squats
10 Dips
5 Handstand Push-ups
Cool Down
Metcon (No Measure)
–1-2min ***Childs Pose*** Stretch
–2-3min ***Couch Stretch***