Wolfe Tribe Fitness – WOD

View Public Whiteboard


Warm-up (No Measure)

3 xs :20sec in each position:

–3-Way Hip Stretch

2 Rounds:

–5ea Reverse Lunge + Opposite Heel Touch

–10 Pike Compression

–:20sec Goblet Deep Squat Hold

–10 Goblet Squat

Workout Prime/ Movement Prep 1x:

–8 Kip Swing

–4 Toes to Bar

–4 Dumbbell Thruster

–4 Dumbbell Lunges


DG (AMRAP – Rounds and Reps)

10-Minute AMRAP:

8 Toes-To-Bar

8 Dumbbell Thrusters, 35#

12 Dumbbell Walking Lunges, 35#
In honor of U.S. Air Force Major Walter David Gray, 38, died on August 8, 2012
To learn more about DG click here

Cool Down

Metcon (No Measure)

3 rounds for quality of:

Banded Lateral Walk, L 50 ft/R 50 ft

Arms Overhead Hip Hinge Hold, 20 secs

50 Seated Band Leg Curls

10 Plate External Rotations, pick load