Wolfe Tribe Fitness – WOD

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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

WORKOUT OF THE DAY