Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Bike, Row or Run 5xs:
–:50sec ON
–:10sec OFF
2 Rounds:
–5ea Spiderman Lunge + Rotation
–6ea Goblet Lateral Box Step Up
–8 Push Up + Plank Shoulder Tap
–50ft or :30sec Hold Single Arm Overhead DB Carry
Workout Prime 1x:
–4 Alt. Renegade Row @ a light weight
–4ea Side Dumbbell Box Step Up @ a light weight
–4ea Side Dumbbell Push Press @ a light weight
–100m Moderate Run
–4 Alt. Renegade Row @ workout weight
–4ea Side Dumbbell Box Step Up @ workout weight
–4ea Side Dumbbell Push Press @ workout weight
–100m Hard Run
Metcon
Metcon (Time)
5 rounds, each round for time, of:
8 Dumbbell Renegade Rows, 50/35 lbs
8 L/8 R Dumbbell Box Step-ups, 50/35 lbs
8 L/8 R Single Arm Dumbbell Push Press, 50/35 lbs
Run, 200 m
Rest 1:30 between each round.
Goal: sub 5 mins/round
Cool Down
Metcon (No Measure)
For quality:
50 Knees-to-elbows
Every time you break complete:
Handstand Hold, 20 secs