Wolfe Tribe Fitness – WOD
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