Wolfe Tribe Fitness – WOD

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Warm-up (No Measure)

Ski Erg, Bike or Row 3xs:

–:45sec Easy

–:15sec Hard

Dynamic Warm Up 1x:

–10ea Lying Leg Swing

–5ea Lying Leg Crossover

–10 Roll Over V-Sit

–5ea Spiderman Lunge + Rotation

–1-2 Wall Walks w/ a:03sec pause at the top of each rep

General Barbell Warm Up 1x:

–10 Romanian Deadlift

–10 Bent Over Barbell Row

–10 Muscle Clean

–10 Front Squat

–10 Strict Press

General Dumbbell Warm Up 1x: (optional)

–8 Dumbbell Deadlifts

–8 Dumbbell Hang Power Cleans

–8 Dumbbell Push Press

//Use a light pair of DB’s.//


Metcon (AMRAP – Rounds)

Every 4 mins for 20 mins do:

Run 150m

9 Dumbbell Deadlifts, 50/35 lbs

6 Dumbbell Hang Power Cleans, 50/35 lbs

3 Dumbbell Push Press, 50/35 lbs

1 Wall Walk

Metcon (No Measure)

3 rounds for quality of:

15 Weighted Sit-ups, pick load

Side Plank, L 20 secs/R 20 secs