Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Row for 3 minutes
– 1 minute straight legs
– 1 minute straight arms
– 1 minute row
10 min AMRAP of
– 10 banded good mornings
– 10 box step ups
– 10 scap pull ups
– 10 sec hollow rock holds
Workout Prep
– take 10 minutes to warm up deadlift and gather weight
Metcon
CrossFit Games Open 14.3 (AMRAP – Reps)
8-Minute AMRAP:
10 Deadlifts, 135# / 95#
15 Box Jumps, 24″ / 20″
15 Deadlifts, 185# / 135#
15 Box Jumps, 24″ / 20″
20 Deadlifts, 225# / 155#
15 Box Jumps, 24″ / 20″
25 Deadlifts, 275# / 185#
15 Box Jumps, 24″ / 20″
30 Deadlifts, 315# / 205#
15 Box Jumps, 24″ / 20″
35 Deadlifts, 365# / 225#
15 Box Jumps, 24″ / 20″
Accessory Work
Metcon (No Measure)
Midline madness
4 rounds for quality of:
Hollow Hold, 10 secs
Rest 20 secs
R Side Plank, 10 secs
Rest 20 secs
Superman, 10 secs
Rest 20 secs
L Side Plank, 10 secs
Rest 20 secs
Then 1 Round Max Time Hold