Wolfe Tribe Fitness – WOD

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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

WORKOUT OF THE DAY