Wolfe Tribe Fitness – WOD
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