Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

Row, Bike or Run 5xs:

–:50sec Easy

–:10sec Hard

Dynamic Warm Up 1x:

–5-20 reps of each exercise depending on the exercise

Movement Prep/ Workout Prime 1x:

–8 Kip Swing

–3 Kip Swing + 3 Kipping Knee Raise

–6 Goblet Squat

–:30sec Row @ workout pace

–3 Toes to Bar or Variation

Metcon

Metcon (Time)

For time:

50 Row Calories

40 Goblet Squats, 70/53 lbs

30 Toes-to-bars

— Rest 2 mins —

30 Toes-to-bars

40 Goblet Squats, 70/53 lbs

50 Row Calories

— Rest 2 mins —

40 Goblet Squats, 70/53 lbs

30 Toes-to-bars

50 Row Calories

Goal: Sub 10 min for each interval

Metcon (No Measure)

1x:

–1min per side Couch Stretch

–2-3min Standing Hamstring Strech

WORKOUT OF THE DAY