Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
2 Rounds:
–1min Single Unders
–10 PVC Pass Thru
–10 PVC Lift
–10 Tempo Wall Squat
–5 Push Ups or Knee Push Ups
–:30sec Bent Knee Hollow Hold
General Barbell Warm Up 1x:
–5-10 Bradford Press
–5-10 Rack Push Press
–5-10 Good Morning
–5-10 Back Rack Alt. Lunges
Workout Prime 1x:
–20 Double Unders
–3 Overhead Squat @ workout weight
–5 GHD Sit Up or Variation
–3 Front Squat @ workout weight
–5 Push Ups
–3 Back Squats @ workout weight
–20 Double Unders
Metcon
Metcon (Time)
For time:
150 Double Unders
— then —
30 Overhead Squats, 115/75 lbs
50 AbMat Sit-ups
30 Front Squats, 115/75 lbs
50 Push-ups
30 Back Squats, 115/75 lbs
— then —
150 Double Unders
Goal: sub 15 mins
Cool Down
Metcon (No Measure)
1x:
–2min per side Z-Stretch
–2-3min Forward Fold