Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Bike or Row 1x:
–3-5min @ an easy pace
1 Round:
–10ea Lying Leg Swing
–5ea Lying Leg Crossover
–5 Roll Over V-Sit
–10 Straight Leg Sit Up
–5ea Spiderman + Rotation
2 Rounds:
–12 KB Sumo Deadlift
–10 Wall Squat
–10 Scap Push Ups
–4ea Side Stagger Push Ups
Metcon
Metcon (No Measure)
2 Sumo Deadlifts, pick load
Every 1 min for 10 mins.
Complete with bands OR chains. Use 50% of your 1RM deadlift and focus on speed.
Metcon (No Measure)
2 Bench Press, pick load
Every 1 min for 10 mins.
Complete with bands OR chains. Use 50% of your 1RM and focus on speed.
Cool Down
Metcon (No Measure)
For quality:
Banded Plank Hold, 3x 45 secs
3×10 L/10 R Crossbody Dumbbell Deadlifts, pick load