Wolfe Tribe Fitness – WOD
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