Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Jump Rope 6xs:
–:20sec ON
–:10sec OFF
//Any jump rope variation.//
2xs:
–10 ***Spiderman***
–:30sec Plank
–:20sec ea. Side Plank
–10 ***Kip Swing***
–10 Russian Swing
BB Warm-up & Cindy Blend 1x:
–10 RDL
–10 Bent Over Row
–5 Front Sauat
–5 Push Press
–1 round of Cindy
Metcon
Metcon (No Measure)
Every 1 min for 20 mins, alternating between:
3 Deadlifts + 3 Front Squats + 3 Push Press, pick load
5 Pull-ups + 10 Push-ups + 15 Air Squats
Cool Down
Metcon (No Measure)
3 rounds for quality of:
20 Russian Twists, pick load
15 Pike Compressions
Plank Hold, 45 secs
Rest 1:30