Wolfe Tribe Fitness – WOD
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