Wolfe Tribe Fitness – WOD
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