Wolfe Tribe Fitness – WOD

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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

WORKOUT OF THE DAY