Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

1x:

–:90sec ea. Side Foam Roll Lats

–:90sec ea. Side Lax Ball in Pec

–1min Childs Pose

–:30sec ea. Thread The Kneedle

2xs:

–20 Band Pull Aparts

–15 Banded Row

–10 Behind the Neck Banded Press

–15 Russian Swing

–6-8ea Single Side KB Front Squat

Workout Prime 1x:

–3 Kip Swing + 1-2 Pull Ups

–3 Kipping Dips or Jumping Ring Dip

–4 Kipping Knee Raise

–20 Double Unders

–3 Low Ring Transition

–4 Toes To Ring

–20 Double Unders

–1 Muscle Up

Metcon

Metcon (Time)

10 rounds for time of:

3 Ring Muscle-ups

5 Toes-to-bar

30 Double Unders

scale:

3 Ring Rows/3 Ring Dips

Knees to elbows

60 single unders

Goal: sub 15 mins

Cool Down

Metcon (No Measure)

For quality:

Dead Hang, 3 mins

Every time you break complete:

2 Wall Walks

1-2 Wall Walks- pause 3 secs at the top of each rep (no more than 6 breaks)

WORKOUT OF THE DAY