Wolfe Tribe Fitness – WOD
Warm-up
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
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.