Wolfe Tribe Fitness – WOD

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Warm-up (No Measure)

Bike or Row 6xs:

–:20sec Easy

–:10sec Hard

2 Rounds:

–5-10 Sumo Inchworm

–10 Good Morning

–5ea Split Stance Barbell Good Morning

–10 Alternating Box Step Up

–5 Box Jump step down

–:30sec Plank Jacks

General Barbell Warm Up 1x:

–10 Romanian Deadlift

–10 Bent Over Row

–10 Back Rack Lunges

–10 Back Squat

Take 8-10 minutes to find your working weight for the box squat.

Workout Prime/ Movement Prep 1x:

–5 Deadlift @ a light load

–3 Deadlift @ a moderate load

–3 Deadlift @ a moderate to heavy load

–3 Deadlift @ a heavy load

–3 Box Jump


Metcon (Time)

21-15-9 reps, for time of:

Deadlift, 315/225 lbs

Box Jump, 30/24 in

2013 Regionals Individual Event #5

Goal: Sub 8 min

Metcon (No Measure)

3 rounds for quality of:

Deep Squat Hold 40 secs

Ring Dip Support, 20 secs

Hip Extension Hold, 40 secs

Banded Lat Pull Down, 40 secs

Rest 1:30

2-3 rounds.