Wolfe Tribe Fitness – WOD

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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

WORKOUT OF THE DAY