Wolfe Tribe Fitness – WOD

View Public Whiteboard

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

WORKOUT OF THE DAY