Wolfe Tribe Fitness – WOD

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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

WORKOUT OF THE DAY