Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Run, Row or Bike 1x:
–800m @ an easy pace
2-3xs:
–30 ***Plyo Skier***
–10ea ***High Plank Calf Stretch***
–10ea Reverse Lunge
–:15sec Dead Hang
–10-15 ***Band Pull Aparts***
Prime 1x:
–3 Strict Pull-ups or Hard Ring Row
–5 Box Jump (to a step down)
–3 Box Jumps (jump down)
–12 Air Squats
Metcon
Metcon (Time)
For time:
40 Strict Pull-ups
80 Box Jump Overs, 24/20 in
120 Air Squats
Goal: sub 18 mins
Metcon (Time)
At Home: For time:
40 Plank-to-Push-ups
80 Jumping Jacks
120 Air Squats
Plank-to-Push-ups or Table Rows
Jumping Jacks or Object Jumps
Goal: sub 18 mins
Cool Down
Metcon (No Measure)
3 rounds for quality of:
15 GHD Sit-ups
Zercher Carry, 95/65 lbs, 50 m
10-15 GHD Sit-ups