12/30/2021

Wolfe Tribe Fitness – WOD

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Bike 6xs:

–:20sec ON

–:10sec OFF

Dynamic Warm Up 1x:

–5-20 repetitions of each exercise

General Barbell Warm Up 1x:

–10 Bench Press

Workout Prime/ Movement Prep 1x:

–:30sec Bike @ workout pace

–10 Russian Kettlebell Swing

–:30sec Bike @ workout pace

–6 Kettlebell Swing

Weightlifting

Bench Press (5@65% – 5@75% – 5@85%)

Metcon

Metcon (Time)

50-35-20 reps, for time of:

Bike Calorie

Burpee