Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Row or Bike 1x:
–2-3min @ an easy pace
2xs:
–10ea ***Hamstring Sweep***
–10 ***Lateral Lunge***
–10 ***Scap Push Up***
–5-10 Hand Release Push Up
–:10-:20sec ***Wall Facing Handstand Hold***
Barbell Warm Up 1x:
–10 RDL
–5 Bent Over Row
–5 Bradford Press
–10 Back Squat
Back Squat Build Up Sets 1x:
–5 Back Squats @ 45%
–4 Back Squats @ 55%
–3 Back Squats @ 65%
–3 Back Squats @ 70%
Metcon
Metcon (Time)
5 rounds for time of:
Row, 500 m
10 Strict Handstand Push-ups
5 Back Squats, 75% 1RM
Goal: sub 20 mins
Cool Down
Metcon (No Measure)
Lying Banded Leg Curls 1×150
1×100-150 reps
+
***Couch Stretch***
–1-2min per side