Wolfe Tribe Fitness – WOD

View Public Whiteboard

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

WORKOUT OF THE DAY