Wolfe Tribe Fitness – WOD

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Bike, Row or Run 1x:

–3-5min @ an easy pace

2Rounds of

–10 Goblet Lunges

–10 Supermans

–30 Plyo Skiers

–10 Sec Hollow Rock Hold

Barbell Warm up

-10 Good Mornings

– 10 Reverse Grip Press

– 10 Front Squats with 5 Second Hold at Bottom

Warm Up to a 90%

spend 15minutes warming up to a single 90% Front Squat

Weightlifting

Front Squat (EMOM for 10 minutes – 1 rep)

85-90%

Cool Down

Metcon (No Measure)

For quality:

3×5 L/5 R Eccentric Pigeon Squats

Lying Leg Crossover Static Hold, L 1:30/R 1:30

3×6 Eccentric Dumbbell Pull Overs, pick load

Pec Stretch, 1:30

Roll/Smash Calves, L 1:30/R 1:30

Eccentric Pigeon Squats- 3-5 secs lowering

Eccentric Dumbbell Pull Overs- 6 secs lowering

WORKOUT OF THE DAY