Wolfe Tribe Fitness – WOD
Warm Up (No Measure)
Round 1:
— 1 min of bike/row
— 10 Lying Leg Raise R/L
— 10 Alt. Lying Leg Crossover
— 10 Glute Bridge
— 15 High Plank to Reach
— 10 High Plank to Calf Stretch
— :30 Hollow Body Plank Hold
— 10 Slow Air Squats with Internal Hip Rotation at bottom
–10 Alt. Kneeling Shoulder Taps
–10 Inchworm + Push Up
–8 Plank Walk Out
–10 Push-Up + Shoulder Tap
–10 Plank to Squat
Metcon (No Measure)
EMOM for 10mins alternate between
– 15 burpees
– 15 wall balls
Midline (No Measure)
3 rounds of 30 sec
– ring walk outs holds
– Russian twist
– flutter kicks