Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Bike, Row or Ski Erg 5xs:
–:10sec Easy
–:50sec Hard
2 Rounds:
–5ea Spiderman Lunge + Rotation
–8 Hand Release Push Ups
–8 Romanian Deadlift
–8 Front Squat
–8 Reverse Grip Press
–:30sec Hollow Hold
Weightlifting
Bench Press (1 RM)
Flat Dumbbell Bench Press (15 – 15)
DB Tate Press (10 – 10)
DB Roll Back (10 – 10 )
Metcon (No Measure)
4 rounds for max reps of:
Single Arm Kettlebell Overhead Hold, pick load, R 20 secs
Rest 10 secs
max rep Band Pull Aparts, 20 secs
Rest 10 secs
Single Arm Kettlebell Overhead Hold, pick load, L 20 secs
Rest 10 secs
max rep Band Face Pulls, 20 secs
Rest 10 secs