Wolfe Tribe Fitness – WOD

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Bike or Row 3xs:

–:45sec Easy

–:15sec Hard

Easy 10min AMRAP:

–5ea Spiderman

–8 Goblet Squat

–8 Alternating Goblet Lunge

–8 Russian Swing

–5 Broad Jump or Box Jump

Weightlifting

Bench Press (3-2-1)

Metcon

Speal Speed (Time)

3 Rounds

20 wall balls 20/14

20 piwer cleans 135/95

Sub 12mins goal time

Accessory Work

Metcon (No Measure)

For quality:

2×15 Close Grip Inverted Rows

4×10 Ring Dips

Ring Dips- perfect reps (add weight if this is easy)

WORKOUT OF THE DAY