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
Cluster & Front Rack Lunge Specific Warm Up 1x:
–Take 5-8 minute to build to your working weight for the day.
Movement Prep/ Workout Prime 1x:
–1 Cluster @ workout weight
–1 Muscle Up or Variation
–3 Box Jumps
–4 Alternating Front Rack Lunge @ workout weight
Metcon
Metcon (Time)
10 rounds for time of:
1 Cluster, 185/125 lbs
2 Ring Dips
3 Box Jumps, 30/24 in
4 Front Rack Barbell Lunges, 185/125 lbs
Goal: Sub 15 min
Cool Down
Metcon (No Measure)
1x:
–1-2min per side True Hip Stretch
–2-3min per side Smash Quads