Wolfe Tribe Fitness – WOD

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Warm-up (No Measure)

Dynamic Warm Up 1x:

-10ea Walking High Kicks

-10ea Walking Quad Stretch

-10ea Walking Samson Lunge

-10 Inchworm + Push Up

-10ea Reverse Lunge + Opposite Heel Touch

Rowing Specific Warm Up 2xs:

-10 Pull Using Just Legs

-10 Pulls Using Legs + Opening Hip

-10 Pulls Legs + Hip + Pull

-Rest 1min

Workout Prime 1x:

-10/8 Row as hard as possible

-Rest 1min

-10/8 as hard as possible


Metcon (AMRAP – Rounds)

Every 1 min for 20 mins, alternating between:

20/17 Row Calories

Rest 1 min

(Switching with partner if needed)


Metcon (No Measure)

As many reps as possible in 7 mins of:

2 Diamond Push-ups

2 Bicep Curls, pick load

2 Weighted Sit-ups, pick load

4 Diamond Push-ups

4 Bicep Curls, pick load

4 Weighted Sit-ups, pick load

6 Diamond Push-ups

6 Bicep Curls, pick load

6 Weighted Sit-ups, pick load

Continue adding 2 reps each round to each movement until time expires.