10/08/2020

Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

400m jo

500m row

1 mile bike

Then

2x

10 Sumo Inch Worm w/ pushup

30sec Spiderman planks

10 dive bombers

10 butterfly sit ups w/ reach

Weightlifting

Speed Bench Press (15 – 10 – 10 – 10)

No more than 50% of 1 rep max

Seated DB Press (Alternating: 10-8-6)

Metcon (No Measure)

Accessory work:

Banded Bent over row: speed reps 3×10

DB fly + lateral+45+front: 2×10