Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
@@2xs:
–15/12 Cal Row or Bike
–10ea ***Straight Leg Bear Crawl***
–5ea ***Spiderman + Rotation***
–6ea ***Single Arm KB Swing***
–6ea Single Side KB Front Squat
@@Barbell Warm Up 1x:
–10 RDL
–5-10 Muscle Clean
–5-10ea Front Rack Elbow Rotations
–5-10 Front Squats
–10 Good Morning
@@Workout Prime 1x:
–:20sec Hard Row
–6 Front Squat (light load)
–:20sec Hard Row
–6 Front Squat (workout weight)
Metcon
Metcon (AMRAP – Rounds and Reps)
Partner WOD: I Go:You Go format
As many reps as possible in 12 mins of:
3 Row Calories
3 Front Squats, 135/95 lbs
6 Row Calories
6 Front Squats, 135/95 lbs
9 Row Calories
9 Front Squats, 135/95 lbs
…
Continue adding 3 reps each round to each movement until time expires.
Cool Down
Metcon (No Measure)
@@***True Hip Flexor Stretch***
–1-2min per side
@@Foam Roll Quads
–2-3min per side