Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

Easy AMRAP x 8minutes:

–:45sec Bike or Row

–5 Inchworm + Push Up

–12 Medball Deadlifts

–8 Medball Squats

–6 Medball Push Press (to target)

–:30sec Hollow Rocks

Barbell General Warm Up 1x:

–5 Strict Press

–5 Rack Press

–5 Push Press

Weightlifting

Shoulder Press (1 RM)

Seated DB Press (15-15)

JM Press (10-10)

Band Tricep Pressdowns 2×10

Band Tricep Pressdowns 2×10

Rest as needed between efforts.

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–Use a band for these; choke it up enough to make 10 reps very hard

Bent Over Row (10-10)

Metcon (No Measure)

3 rounds for quality of:

10 L/10 R Archers

Reverse Plank, 20 secs

10 L/10 R Landmine Muscle Snatches, pick load

Starfish Side Plank, L 10 secs/R 10 secs

WORKOUT OF THE DAY