07/07/2020

Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

3xs:

–10/8 Cal Row or Bike

–10/10 ***Kneeling Shoulder Taps***

–15 ***Banded Good Morning***

–10 ***Banded Press***

Workout Prime 1x:

–:20sec Hard Row or Bike

–6 BB Push Press

–:15sec Hard Row or Bike

–4 Push Press (workout weight)

Metcon

Metcon (Time)

21-15-9 reps, for time of:

Row Calorie

Push Press, 135/95 lbs

Goal: sub 6 mins

Scale 1: 115/75 lbs

Scale 2: 85/55 lbs

Accessory Work

Metcon (No Measure)

4 rounds for quality of:

20 Banded Face Pulls

15 Banded Tricep Extensions

10 Banded Strict Press

Complete 3-4 rounds.

Cool Down