Wolfe Tribe Fitness – WOD
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.