Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

Bike, Row or Ski Erg 3xs:

–:45sec Easy

–:15sec Hard

Easy AMRAP x 10minutes:

–5 Inchworm + Push Up

–5 No Push Up Burpees

–10 Romanian Deadlifts

–6 Front Squats

–6 Strict Press

–:30sec Plank on Elbows

Workout Prime/ Movement Prep 1x:

–3 Front Squat @ workout weight

–3 Push Press @ workout weight

–3 Thruster @ workout weight

–3 Bar Facing Burpees

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 12 mins:

3 Rounds

– 6 Front Squats 95/65lb

– 6 Push Press 95/65lb

– 6 Thrusters 95/65

—then—

18 bar facing burpees

Cool Down

Metcon (No Measure)

Alternating Deadbug: 4 x 20 secs / 10 secs

R Paloff Press, pick load: 4 x 20 secs / 10 secs

Hanging Leg Raise: 4 x 20 secs / 10 secs

L Paloff Press, pick load: 4 x 20 secs / 10 secs

Alternating Crossbody Muscle Snatch, pick load: 4 x 20 secs / 10 secs

20 secs of work followed by 10 secs of rest for 4 intervals.

Score is the total reps performed in all of the intervals.

WORKOUT OF THE DAY