Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Bike or Row 5xs:
–:50sec Easy
–:10sec Hard
Workout Prime 1x:
–8 Kip Swing or Ring Swing
–:15sec ***Hollow Hold***
–:30sec ***Archer Hold***
–6 Hand Release Push-ups
–4 Kipping Pull-ups
–:15sec Hollow Hold
–:30sec Archer Hold
Metcon
Metcon (Time)
For time:
100 Chest to Deck Push-ups
Every time you break complete:
Run, 200 m
Goal:
Break no more than 7-8 times.
Cut Off: 9 breaks then complete pushups
Chest to Floor (hips and legs off floor) then extend elbows to a complete lock out
Cool Down
Metcon (No Measure)
***Pec Stretch***
–2min per side
Hanging ***Hip Touches***
–20 reps