Wolfe Tribe Fitness – WOD

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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

WORKOUT OF THE DAY