Wolfe Tribe Fitness – WOD

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Bike or Row 6xs:

–:20sec Easy

–:10sec Hard

2xs:

–5 ***Inchworm + Push-Up***

–:20sec each ***3-way Hip Stretch***

–3 Strict Pull Ups or 6 Ring Row

–:20sec ***Hollow Hold

–:20sec ***Archer Hold***

–3 Kip Swing + 1 Pull-up

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 15 mins of:

Run, 400 m

15 Toes-to-bars

3 Rope Climbs, 15 in

Cool Down

Metcon (No Measure)

4 rounds for quality of:

Hollow Hold, 30 secs

Rest 15 secs

Archer Hold, 30 secs

Rest 15 secs

WORKOUT OF THE DAY