Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
2-3xs:
–10 ***Sumo Inchworm***
–5 ***Bootstrappers***
–5/5 Single Arm KB Swing
–5/5 Single Arm KB Row
–:30sec/:30sec ***Bird Dog***
Barbell Warm-up 1x:
–10 RDL
–5 Shin to Knee
–5 Shin to Mid Thigh
–5 Deadlifts
Deadlift Build-up Sets 1x:
–5 reps @ a light weight
–4 reps @ a moderate weight
–3 reps @ a moderate to heavy weight
–3 reps @ a heavy weight (optional)
Weightlifting
Deadlift (5-5-3-3-3)
Farmer’s Carry (1-1-1-1-1)
50ft. for weight
Accessory Work
Metcon (No Measure)
For quality:
Hollow Hold, 3x 20 secs
3×15 Banded Pull Aparts
3×8 L/8 R Side Plank Reach Throughs
Banded Lateral Walk, 3x L 50 ft/R 50 ft