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

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

WORKOUT OF THE DAY