Wolfe Tribe Fitness – WOD

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2-3 Rounds:

–30 Plyo Skier (low plate)

–10 Pike Compression

–10 Scap Push Ups

–10 Banded Squats

–20 Banded Good Morning

Bench Press Build Up Sets 1x:

–5 Bench Press @ a light weight

–5 Bench Press @ a moderate weight

–5 Bench Press @ a moderate to heavy weight

Workout Prime 1x:

–5 Front Squat @ workout weight

–3-5 Toes to Bar

–5 Plyo Skier

–5 Hip Extension

Weightlifting

Bench Press (12-9-6)

Metcon

Metcon (Time)

3-6-9-12-15-18 reps, for time of:

Front Squat, 135/95 lbs

Toes-to-bar

Box Plyo Skier, 24/20 in

Ab-Mat Sit Ups

Goal: sub 15 mins

WORKOUT OF THE DAY