Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Bike or Row 6xs:
–:20sec Easy
–:10sec Hard
2 Rounds:
–5ea Spiderman Lunge + Rotation
–5ea Sky Reach
–20 Alt. Plate OH Walking Lunge
–10 Plate Swing
–10 Plate OHS
Workout Prime 1x:
–6 Jumping Pull Ups
–3 Jump & Lock Feet
–1 Rope Climb
–3-5 Strict Handstand Push Up or HSPU Negative
–3 Deficit Handstand Push Up
Metcon
Metcon (No Measure)
Every 1 min for 8 mins, alternating between:
4 Rope Climbs
8 Strict Deficit Handstand Push-ups, 4/2 in
Weightlifting
Overhead Squat (5-5-5-5)
Cool Down
Metcon (No Measure)
3 rounds for quality of:
15 Plate Front Raises, pick load
15 Plate 45 Degree Raises, pick load
15 Plate Lateral Raises, pick load
10-15 reps of each