Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Row 1x:
–1min @ 22 SPM
–:30sec @ 26 SPM
–:30sec @ 28 SPM
–:30sec @ 30 SPM
–:30sec @ 28 SPM
–:30sec @ 26 SPM
–1min @ 22 SPM
SPM = Strokes per minute. Spend the designated time focusing on consistency at that SPM.
1x:
–10ea. Lying Leg Swing
–10ea. Lying Leg Crossover
–5 ***Roll Over V-Sit***
–10 ***Kneeling Shoulder Taps***
2xs:
–8ea. Single Leg DB Deadlift
–:20sec ea. Side Plank Hold
–6 ***T-Push-ups**
Metcon
5x500m Row (5 Rounds for time)
Cool Down
Metcon (No Measure)
For quality:
30 Toes-to-bars
30 Handstand Push-ups
30 Toes-to-bars