Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Bike or Row 1x:
–5min @ an easy pace
2xs:
–10 ***Spiderman***
–10 ***Lateral Lunges***
–10 Goblet Squat
–10 Alt. Goblet Lunge
–5/5 ***Single Leg Deadlift***
“”Linda”” Prime 1x:
–5 Deadlift @ light weight
–5 Bench Press @ light weight
–3 Squat Clean @ light weight
–4 Deadlift @ moderate weight
–4 Bench Press @ moderate weight
–2 Squat Clean @ moderate weight
–3 Deadlift @ workout weight
–3 Bench Press @ workout weight
–1 Squat Clean @ workout weight
Metcon
Linda (Time)
10-9-8-7-6-5-4-3-2-1:
Deadlift ,1.5 Body Weight
Bench Press, Body Weight
Clean, 3/4 Body Weight
Cool Down
Metcon (No Measure)
***4-Way Banded Hip Work***
–3xs 10-15 reps each
***Couch Stretch***
–2min per side