Wolfe Tribe Fitness – WOD
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