Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Warm Up 2xs:
–:90sec Bike or Row
–5ea Samson Lunge
–:20sec Childs Pose
–:15sec ea. Side Thread the Kneedle
–:20sec Hollow Rocks
Workout Prime 1x:
–8 Alt. Front Rack Lunges @ a light weight
–8 Push Press @ a light weight
–40 meter Shuttle Run @ a moderate pace
–4 Alt. Front Rack Lunges @ workout weight
–4 Alt. Front Rack Lunges @ a light weight
–40 meter Shuttle Run @ workout pace
Metcon
Metcon (Time)
6 Rounds for Time
8 Alt. DB Front Rack Lunges 50/35
8 DB Push Press 50/35
40m Shuttle Sprint
Rest 1 minute
Cool Down
Metcon (No Measure)
2xs:
–2min per side Standing Pigeon Stretch
–10ea Half Kneeling Thoracic Rotation w/ a :01sec pause in each direction