Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Bike or Row 3-5xs:
–:45sec Easy
–:15sec Hard
2xs:
–10ea. ***Spiderman***
–10 Goblet Squat
–:30sec Plank Hold
–3ea. KB Front Rack Single Side Lunge
–3-5ea. KB Push Press
Optional Workout Prime 1x:
–10 BB Front Rack Lunge
–5 BB Thruster
–6 Front Rack Lunge (workout weight)
–3 Thruster (workout weight)
Metcon
Metcon (Time)
For time:
DB Front Rack Walking Lunge,50/35lbs, 100 m
Every 10 steps complete:
3 Thrusters, 135/95 lbs
Goal: sub 15 mins
Cool Down
Metcon (No Measure)
Foam Roll Glutes 1x:
–2-3 min per side
***Pigeon Stretch*** 1x:
–1-2min per side