Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

@@Bike or Row 3xs:

–:45sec Easy

–:15sec Hard

@@2xs:

–5 ***Inchworm + Push Up***

–:30sec ea. ***Thread The Needle***

–20ea. Way ***Banded Lateral Walk***

–20ea. Way ***Banded Monster Walk***

–20 ***Glute Bridge***

@@Handstand Push Up Specific Warm Up 2xs:

–:10sec ***Wall Facing Handstand Hold***

–3 Handstand Push Up Negatives

–2-3 Kipping Handstand Push Ups or Variation

Metcon

Metcon (Time)

For time:

40 Row Calories or Run 600m

20 Handstand Push-ups

30 Row Calories or Run 400m

15 Handstand Push-ups

20 Row Calories or Run 200m

10 Handstand Push-ups

Goal: sub 12 mins

Cool Down

Metcon (No Measure)

@@***Z Stretch***

–2-3min

@@***Lying Thoracic Rotation*** w/ a :02sec pause each way 1x:

–10ea

WORKOUT OF THE DAY