Wolfe Tribe Fitness – WOD
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