Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

EMOM x 9min (3 Rounds):

Minute 1: 5 Inchworm + Push Up + 6 Alt. Hanging Hip Touch

Minute 2: 5 No Push Up Burpees + 3 per side Jumping Rope Pull Up or 6 Jumping Pull Up

Minute 3: 10 Alt. V-Up + :15sec Arch Hold

Movement Prep/ Workout Prime 1x:

–3 Jump & Lock Feet or 3 Strict Pull Ups

–1-2 Rope Climbs

–5 Burpees

Metcon

Metcon (AMRAP – Rounds)

EMOM for 14 Minutes Alt between

— 3 Rope Climbs

— 18 Burpees

Metcon (No Measure)

Explosive training

5 Rounds

— 5L/5R Jumping Lunges

— 3 Seated Box Jumps

WORKOUT OF THE DAY