Wolfe Tribe Fitness – WOD

View Public Whiteboard

Warm-up

Warm-up (No Measure)

5 Rounds of Rowling

Then

1x

10 Inch Worms

3 Wall Walks

10 Spiderman Push Ups

30 secs of jump rope

Workout Prime 1x:

–:20sec Hard Row

–3 Box or Pike Handstand Push Up

–:20sec Hard Row

–3 Strict Handstand Push Ups

Metcon

Metcon (AMRAP – Rounds)

Every 1 min for 20 mins, alternating between:

20/17 Row Calories

10 Handstand Push-ups

6-10 Strict Handstand Push-ups

Cool Down

Metcon (No Measure)

3 rounds for quality of:

20 L/20 R Single Arm Banded Pull Downs

15 Banded Face Pulls

Reverse Grip Hang, 20 secs

WORKOUT OF THE DAY