Wolfe Tribe Fitness – WOD
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