Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
EMOM x 9-minutes: (3 rounds)
Minute 1: :45sec Bike, Row or Run
Minute 2: 6-8ea Side Plank + External Rotation
Minute 3: 10 Barbell Goodmorning + 5-10 Strict Press
Metcon
Metcon (Time)
7 Rounds for Tome
– 5 push Press, pick load
– 15 Russian KB Swing 70/53lbs
——-rest 2 minute ——
Time and load
Load should be Unbroken reps
Metcon (No Measure)
3 rounds for quality of:
21 Barbell Curl 21s, pick load
21 Banded Leg Extensions
21 Behind-the-Neck Dumbbell Tricep Extensions, pick load
Barbell Curl 21s- 7 reps from bottom to half way / 7 reps from half way to top / 7 rull range of motion reps