Wolfe Tribe Fitness – WOD

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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

WORKOUT OF THE DAY