Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Easy 10min AMRAP:
–:45sec Bike or Row
–5ea Spiderman Lunge + Rotation
–:20sec Deep Squat Hold
–6-8ea Single Side Dumbbell Thruster
–:20sec Bent Knee Hollow Hold
General Barbell Warm Up 1x:
–10 Romanian Deadlift
–10 Bent Over Barbell Row
–10 Front Squat
–10 Good Morning
–5-10 Thruster
Workout Prime/ Movement Prep 1x:
–50m Run
–4 Thruster @ a light weight
–50m Run
–4 Thruster @ workout weight
Metcon
Metcon (Time)
5 Rounds for Time
– Run 400m –
– 7 Thrusters 135/95 –
Cool Down
Metcon (No Measure)
3 rounds for quality of:
Plank, 30 secs
Hollow Rock Hold, 30 secs
Side Plank, L 15 secs/R 15 secs