Wolfe Tribe Fitness – WOD

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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

WORKOUT OF THE DAY