Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Bike or Row 5xs:
–:50sec Easy
–:10sec Hard
2xs:
–10 ***Spiderman***
–10 Lateral Lunge
–5 ***Inchworm + Push-up***
–10 Wall Squats
Metcon
Metcon (AMRAP – Rounds)
The Implosimpible EMOM
Every 1 min for 20 mins do:
8 Wall Balls, 20/14 lbs
8 Burpees
Both movements are completed in the same 1 min. If you fall off try lowering the reps by 2 or 3 on each.
Metcon (No Measure)
At Home: bodyweight
Every 1 min for 20 mins do:
8 Squat Jumps
8 Burpees
Both movements are completed in the same 1 min. If you fall off try lowering the reps by 2 or 3 on each.
Cool Down
Metcon (No Measure)
Lying Banded Hamstring Curls 1×100
+
Couch Stretch 1x:
–2min per side