Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
EMOM x 9min:
–Min 1- :45sec Bike or Row
–Min 2- 15 Band Pull Aparts + 10 Scap Pull Up
–Min 3- 5ea Samson Lunge + :20sec Plank Hold
Workout Prime 1x:
–:20sec Hard Bike or Row
–3 Kip Swing + 1-2 Pull Ups
–3ea Barbell Front Rack Lunges
–:20sec Hard Bike or Row
–3-5 Pull Ups or Variation
–3ea Front Rack Lunges (light load)
–3ea Front Rack Lunges (workout weight)
Metcon
Metcon (AMRAP – Rounds)
Every 1 min for 15 mins, alternating between:
Run 200m (min 1,4,7,10,13)
15 Pull-ups (min 2,5,8,11,14)
10 Alternating Front Rack Lunges, 135/95 lbs (min 3,6,9,12,15)
Cool Down
Metcon (No Measure)
3xs:
–:20sec each 3-Way Banded Shoulder Stretch