Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Choose 1:
–400m Jog
–500m Row
–1.2k Echo Bike
2 Rounds:
–10 Sumo Inchworm
–5ea Single Leg Balance w/ T-hold
–15 Scap Pull Ups
–:15sec Ring Support
–:15sec Bottom of Ring Dip Hold
General Barbell Warm Up 1x:
–10 Romanian Deadlift
–10 Deadlift
–10 Bent Over Barbell Row
–10 Back Squat
–10 Good Morning
Workout Prime/ Build Up 1x:
–5 Deadlift @ light weight
–8 Kip Swing
–4 Deadlift @ moderate weight
–3 Kip Swing + 2 Pull Ups + 3 Kip Swing
–3 Deadlift @ moderate to heavy weight
–3 Ring Pull Ups + 3 Ring Dips
–3 Deadlift @ heavy weight
–2-3 Muscle Ups
–3 Deadlift @ heavy weight (optional)
Metcon
Metcon (Time)
For Time
15 Deadlifts 315/225lbs
15 Bar Muscle Ups
Run 400m
12 Deadlifts 315/225lbs
12 Bar Muscle Ups
Run 400m
9 Deadlifts 315/225lbs
9 Bar Muscle Ups
Run 400m