Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

5 Rounds of Rowling

stop the rower on 100m anything over/under that in burpees. no pulling after 80m.

2x

5 inch worms

10 push ups

10 lying leg swings

10 lying leg cross overs

10 banded pull aparts

30 sec plank to push up

Weightlifting

Bench Press (1 Rep Max)

Find 1 Rep Max For The Day

Metcon (No Measure)

Incline Dumbbell Press 15-15, using heaviest weight per set

Close Grip Bench Press 10-10, using heaviest weight per set

Tricep Press Down 10-10, using heaviest weight per set

Curl Grip Barbell Row 10-10, using heaviest weight per set

Close Grip Bench Press- hands just outside the smooth

portion of the bar

Cool Down

Metcon (No Measure)

2xs:

–1min ea. Banded Lying Hamstring Stretch

–1min ea. Banded Lying Crossover Stretch

WORKOUT OF THE DAY