Wolfe Tribe Fitness – WOD

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Bike, Row or Ski Erg 3xs:

–:45sec Easy

–:15sec Hard

2 Rounds:

–8 Bootstrapper

–:20sec Dead Hang

–12 Scap Pull Ups

–8 Kip Swing

–8 Front Squat

–8 Strict Press

Workout Prime/Movement Prep 1x:

–3-5 Squat Clean @ workout weight

–3-5 Pull Ups

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 10 mins of:

10 Squat Cleans, 95/65 lbs

10 Pull-ups

Goal: 5+ Rounds

Cool Down

Metcon (No Measure)

3 rounds for quality of:

Plank Hold, 20 secs

Plank Jack, 20 secs

Forearm Plank Seesaw, 20 secs

Rest 1 min

5 Hanging Knee Raises

4 Hanging Leg Raises

3 Strict Toes-to-bars

Rest 1 min

2-3 rounds.

WORKOUT OF THE DAY