Wolfe Tribe Fitness – WOD
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)