Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Bike, Row or Run:
-3-5min @ easy pace
2xs:
-50 Single Unders
-10ea Lying Leg Swing
-5ea Lying Leg Crossover
-3 Kip Swing + 1-2 Pull Ups
-5 Box Handstand Push Up
-10 Wall Squats
General Barbell Warm Up 1x:
-10 Deadlifts
-10 Bent Over Row
-10 Muscle Clean
-10 Front Squats
Workout Prime 1x:
-3 Handstand Push Up or Variation
-5 Deadlift @ workout weight
-5 Box Jump (step down)
-3-5 Pull Ups or Variation
-8 Wall Balls
-20 Double Unders
-100m Plate Run
Metcon
Nutts (Time)
10 Handstand Push-ups
15 Deadlifts, 250#
25 Box Jumps, 30″
50 Pull-ups
100 Wall-Ball Shots, 20#
200 Double-Unders
400m Run with a 45# Plate
In honor of Lieutenant Andrew Richard Nuttall, 30, stationed in Edmonton, AB died on December 23, 2009.
To learn more about Nutts click here
Cool Down
Metcon (No Measure)
2xs:
–1min ea. Banded Lying Hamstring Stretch
–1min ea. Banded Lying Crossover Stretch