Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Bike, Row or Run
–2-3min @ easy pace
Workout Prime 1x:
–1 Rope Climb
–8 Back Squat
–1 Rope Climb
–4 Back Squat
Use workout weight.
Metcon
Metcon (AMRAP – Rounds)
Every 1 min for 20 mins, alternating between:
10 Back Squats, 135/95 lbs
3 Rope Climbs
Metcon (No Measure)
At Home: Minimal gear
Every 1 min for 20 mins, alternating between:
10 Dumbbell Squats, 65/45 lbs
6 Strict Pull-ups
Metcon (No Measure)
At Home Body Weight
Every 1 min for 20 mins, alternating between:
7x Lunge + Lunge + Squat
12 Hollow-to-Tucks
Cool Down
Metcon (No Measure)
Lying Banded Hamstring Curls 1×100
Couch Stretch 1x:
–2min per side