Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Bike or Row
–5-10min @ easy pace
Banded Glute Warm-up 3xs 15-20ea:
–Lateral Walk (each direction)
–Monster Walk (forward and backwards)
–Glute Bridge
2xs:
–5ea ***Step-up + Rotation***
–10ea ***Lying Crossover***
–10 RDL
–10 Bent Over Row
–10 Back Squat (empty bar)
–5-10 ***Kang Squat***
Weightlifting
Back Squat (9-6-3-1)
Accessory Work
Metcon (No Measure)
4 rounds for quality of:
8 L/8 R Bear Hug Bulgarian Split Squats, pick load
5 Sandbag Push Press, pick load
Sandbag Overhead Carry, pick load, 50 ft
Use a sandbag or d-ball. Rest as needed between sets.