Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Row, Bike or Ski Erg 3xs:
–:45sec Easy
–:15sec Hard
2 Rounds:
–5 Inchworm + Push Up
–10 Scap Push Ups
–8ea Single Leg Deadlift
–:20sec per side Bird Dog Hold
Deadlift & Bench Press Build Up Sets:
–3 Deadlift @ a light weight
–3 Bench Press @ a light weight
–3 Deadlift @ a moderate weight
–3 Bench Press @ a moderate weight
–3 Deadlift @ a heavy weight
–3 Bench Press @ a heavy weight
Metcon
Metcon (5 Rounds for time)
5 Rounds for Time
9 deadlift 315/ 225
9 bench press 185/125
Rest 1:30 inbetween round
L4: 275/200 : 155/105
L3: 225/185 : 135/95
L2:185/135 : 115/65
L1: 155/105 : 95/55
Cool Down
Metcon (No Measure)
Not For time:
Kettlebell Farmers Carry, 53/35 lbs, 100Ft
Double Kettlebell Front Rack Carry, 53/35 lbs, 100 Ft
Double Kettlebell Overhead Carry, 53/35 lbs, 100 ft