Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Easy AMRAP x 8-minutes:
–200 Meter Run
–6 Inchworm + Push Up
–12 Medball Deadlifts
–6 Medball Squat
–12 Pike Compression
Workout Prep/Movement Prime 1x:
–5 Medball Clean @ workout weight
–3 Kip Swing + 3 Kipping Knee Raise
–100 Meter Run (hard)
–5 Medball Clean @ workout weight
–3-5 Toes to Bar or Variation
–100 Meter Run (hard)
Metcon
Metcon (Time)
3 rounds for time of:
40 Med Ball Cleans, 20/14 lbs
20 Toes-to-bars
Run, 400 m
Metcon (No Measure)
For quality:
Banded Plank Hold, 1 min
GHD Hollow Hold, 1 min
Banded Plank Hold, 45 secs
GHD Hollow Hold, 45 secs
Banded Plank Hold, 30 secs
GHD Hollow Hold, 30 secs