01/20/2022

Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

Bike, Row or Run 1x:

–3-5min @ an easy to moderate pace

Plate Warm Up 1x:

–10ea Rotations

–10ea Overhead Rotations

–10 Plate Swing

–5-10ea Plate Woodchop

–10 Alt. OH Lunge

–10 Alt. Lateral Lunge

–10 Squat + Plate Press Away

–5-10 Plate OH Squat

//Use between 15-25#.//

Weightlifting

Bench Press (5@65%, 5@75%, 5@85%)

Straight Bar Bicep Curls (5 x 10)

Dumbbell Arnold Press (5 x 10)

DB Bent Over Row (5 x 10)