Wolfe Tribe Fitness – WOD

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Warm-up (No Measure)


–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 (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