Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Bike, Row or Run 5xs:
–:45sec Easy
–:15sec Hard
Speal Dynamic Warm Up 1x:
–10-20 repetitions depending on the exercise
General Barbell Warm Up 1x:
–10 Romanian Deadlift
–10 Bent Over Barbell Row
–10 Muscle Clean
–10 Front Squats
–10 Good Morning
Workout Prime 1x:
–:30sec Hard Ski
–:30sec Hard Bike
–:30sec Hard Row
//Go from one movement to the next.//
Weightlifting
Front Squat (3-10)
Bulgarian Split Squat (20-20)
Bulgarian Split Squat
using heaviest weight per set
Metcon (No Measure)
Hack Squat 1×20, using heaviest weight for the set
Skull Crusher 15-15, using heaviest weight per set
Close Grip Chin-up 10-10, using heaviest weight per set
Bench Press (3-10)
Metcon
Metcon (Time)
For time:
50/45 Ski Erg Calories
50/45 Bike Calories
50/45 Row Calories
Goal: sub 10 mins