Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Row or Bike 3-5xs:
–:45sec Easy
–:15sec Hard
2 Rounds:
–10 Sumo Inchworm
–5 Bomber
–20 Band Pull Aparts
–20 Straight Arm Banded Pull Down
–5-10 Push Ups
Bench Press Build Up Sets 1x:
–10 Barbell Bench Press
–5 Bench Press @ a light load
–5 Bench Press @ a moderate load
–3 Bench Press @ a moderate to heavy load
–3 Bench Press @ a heavy load (optional)
Metcon
Metcon (Time)
3 Rounds for Time
10 Bench Press 205/135lbs
500m Row
Cool Down
Metcon (No Measure)
Every 1 min for 10 mins, alternating between:
Sandbag Bear Hug Carry, pick load, 50 ft
10 L/10 R Lateral Med Ball Throws, pick load
Sandbag Bear Hug Carries- heavy load