Wolfe Tribe Fitness – WOD
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