Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
EMOM x 9minutes:
Min 1: :45sec Bike, Row or Run
Min 2: 10 Sumo Inchworm + 10 Scap Push Ups
Min 3: 10 Scap Pull Ups + 1-3 Strict Pull Ups + 6 Kip Swing
Movement Prep/ Workout Prime 1x:
–:30sec Bike @ workout pace
–4-6 Push Ups
–1 Rope Climb or Variation
Metcon
Metcon (AMRAP – Rounds)
EMOM for 21 minutes alternate between
– run 200m
– 20 push ups
– 2 rope climbs
Cool Down
Metcon (No Measure)
Every 4 mins for 12 mins do:
Single Arm Farmer Carry, pick load, L 50 m/R 50 m
Single Arm Front Rack Carry, pick load, L 50 m/R 50 m