Wolfe Tribe Fitness – WOD

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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

WORKOUT OF THE DAY