Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Jump Rope 8xs
–:20sec ON
–:10sec OFF
//Any jump rope variation.//
1 Round:
–10ea Lying Leg Swing
–10ea Lying Leg Crossover
–5-10 Roll Over V-Sit
–10 Straight Leg Sit Up
–5ea Spiderman Lunge + Rotation
General Barbell Warm Up 1x:
–10 Deadlift
–10 Bent Over Row
–10 Muscle Clean
–10 Strict Press
–10 Back Squats
Workout Prime 1x:
–8 Deadlifts @ workout weight
–8 Back Squat @ workout weight
–8 Push Press @ workout weight
–3-5 Handstand Push Up or Variation
–3-5 Pull Ups or Variation
–3-5 Box Jumps
Metcon
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 15 mins of:
15 Deadlifts, 95/65 lbs
12 Back Squats, 95/65 lbs
9 Push Press, 95/65 lbs
9 Handstand Push-ups
12 Pull-ups
15 Box Jumps, 24/20 in
Cool Down
Metcon (No Measure)
1x:
–:90sec per side Banded Hamstring Stretch
–:90sec per side Banded Lying Crossover Stretch