Wolfe Tribe Fitness – WOD

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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

WORKOUT OF THE DAY