Wolfe Tribe Fitness – WOD

View Public Whiteboard

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.

WORKOUT OF THE DAY