Wolfe Tribe Fitness – WOD

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Foam Roll 1x:

–1-2min Foam Roll T-Spine

–1min Foam Roll Hamstrings

–1min Foam Roll IT Bands

2 Rounds:

–5-10 Bootstrappers

–8ea Crossbody Dumbbell Clean

–8ea Single Leg Dumbbell Deadlift

–8 Goblet Squat

–:45sec Hollow Body Plank Hold

Metcon

Metcon (Time)

6 Rounds for Time

–200m Run

–15 Weighted Ab Mat situps

Cool Down

Metcon (No Measure)

4 rounds for quality of:

Handstand Hold, 30 secs

Isometric Goblet Lunge Hold, 53/35 lbs, L 30 secs/R 30 secs

DB Row Hold, pick load, 30 secs

Rest 1:30

WORKOUT OF THE DAY