Wolfe Tribe Fitness – WOD

View Public Whiteboard

Warm-up

Warm-up (No Measure)

EMOM x 12 minutes:

Minute 1- :45sec Row, Bike or Ski Erg

Minute 2- 8ea Side Plank + External Rotation + 10 Bent Over Fly

Minute 3: 10 Goblet Lateral Lunge + 5 Goblet Squat

Minute 4: 10 Plank Ups

Dumbbell Warm Up 1-2xs:

–5ea Single Leg Dumbbell Deadlift

–5ea Single Side Dumbbell Squat

–5ea Single Arm Dumbbell Push Press

Movement Prime/ Workout Prep 1x:

–3-5ea Single Arm Dumbbell Thruster

–3-5 Box Jump step down

Metcon

Metcon (Time)

5 rounds for time of:

10 L/10 R Single Arm Dumbbell Thrusters, 50/35 lbs

20 Box Jumps, 24/20 in

Goal: Sub 17 min

Cool Down

Metcon (No Measure)

R Lateral Med Ball Throw, pick load: 4 x 20 secs / 10 secs

Hollow Hold: 4 x 20 secs / 10 secs

L Lateral Med Ball Throw, pick load: 4 x 20 secs / 10 secs

Forearm Plank Seesaw: 4 x 20 secs / 10 secs

20 secs of work followed by 10 secs of rest for 4 intervals.

Score is the total reps performed in all of the intervals.

Hollow Hold- 1 rep for every 1 sec held

Forearm Plank Seesaw- 1 rep for every 1 sec held

WORKOUT OF THE DAY