Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
3-Way Hip Stretch 3xs:
–:20sec in each position
2-3 Rounds:
–10 Sumo Inchworm
–8 Goblet Squat w/ :03sec pause at the bottom
–10 Plank Ups
–8ea Goblet Reverse Lunge
General Barbell Warm Up 1x:
–10 Romanian Deadlift
–5 Front Squat
–10 Barbell Good Morning
–5 Back Squat
Metcon
Metcon (Time)
21-15-9 reps, for time of:
Thruster, 95/65 lbs
Pull-up
Box Jump, 24/20 in
“Jumping Fran”
Goal: Sub 9 mins
Metcon (No Measure)
4 rounds for max reps of:
max rep Box Plyo Skiers, 24/20 in, 20 secs
Rest 40 secs
max rep Med Ball Floor Press Toss, pick load, 20 secs
Rest 40 secs
max rep Slam Balls, pick load, 20 secs
Rest 40 secs
Box Plyo Skiers- high box
https://vimeo.com/196737702