Wolfe Tribe Fitness – WOD
Warm-up
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
Metcon (AMRAP – Rounds)
Every 1 min for 20 mins, alternating between:
20/17 Row Calories
Rest 1 min
(Switching with partner if needed)
Metcon
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.