Wolfe Tribe Fitness – WOD
Warm-up
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
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