Wolfe Tribe Fitness – WOD

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Metcon

Metcon (5 Rounds for reps)

Tabata back squats, 65 | 95 lb.

Rest 1 minute

Tabata Hollow Rock Hold

Rest 1 minute

Tabata ring rows

Rest 1 minute

Tabata handstand hold

Rest 1 minute

Tabata row

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. For the Hollow rock hold and handstand hold, count the number of seconds maintained in the hold.

Warm-up

Warm-up (No Measure)

Bike, Row or Run 1x:

–3-5min @ a moderate pace

2 Round:

–10ea Lying Leg Swing

–10ea Lying Leg Crossover

–5 Roll Over V-Sit

–5ea Prone Lying Leg Crossover

–5ea Spiderman Lunge + Rotation

WORKOUT OF THE DAY