Wolfe Tribe Fitness – WOD

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Bike or Row 1x:

–:50sec Easy

–:10sec Hard

2xs:

–10 Bootstrappers

–10ea Knee Push Away

–5ea Single Side KB Front Rack Squat

–5ea Goblet Lunge

–:30sec Plank Ups

Barbell Warm Up 1x:

–10 Romanian Deadlift

–10 Bent Over Row

–10 Good Morning

–10 Pause Back Squats

Workout Prime 1x:

–200m Hard Run

–5ea Goblet Lunge (light)

–10 Russian Swing (light)

–3-4ea Goblet Lunge (workout weight)

–8 Russian Swing (workout weight)

Metcon

Back Squat (20 rep max)

Metcon (AMRAP – Rounds and Reps)

In 8 mins do:

Run, 800 m

then in the remaining time, AMRAP of:

Goblet Lunge, 70/53 lbs, 50 ft

15 Russian Kettlebell Swings, 70/53 lbs

Goal: 2 full rounds of the couplet

Cool Down

Metcon (No Measure)

For quality:

3×10 Plate Overhead AbMat Sit-ups, pick load

3×10 Good Mornings

WORKOUT OF THE DAY