Wolfe Tribe Fitness – WOD

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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

https://vimeo.com/380124318

WORKOUT OF THE DAY