Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
2xs:
–10/8 Cal Row or Bike
–6-8 ***Bomber***
–8 ***Banded Press***
–6 Ring Swing or Kip Swing
–3 Strict Pull-up or 6 Ring Row
BB Warm-up 1x:
–10 RDL
–10 Muscle Clean
–5 Strict Press
–5 Push Press
Prime 1x:
–:20sec Hard Row
–6 Push Press (workout weight)
–1-2 Muscle-up or Low Ring Transition
–:20sec Hard Row
Metcon
Metcon (Time)
3 rounds for time of:
21/17 Row Calories
15 Push Press, 135/95 lbs
9 Ring Muscle-ups
Goal: sub 11 mins
Metcon (No Measure)
At Home: Minimal Gear
3 rounds for time of:
Run, 400 m
15 Dumbbell Push Press, 60/40 lbs
9 Ring Muscle-ups
Goal: sub 15 mins
Metcon (No Measure)
At Home: Bodyweight
3 rounds for time of:
Run, 400 m
21 Straight Leg Sit-ups
15 Hand Release Push-ups
Goal: sub 15 mins
Cool Down
Metcon (No Measure)
3 rounds NFT:
5 Double Kettlebell Deadlifts, 53/35 lbs
Double Kettlebell Farmers Carry, 53/35 lbs, 50 ft
5 Double Kettlebell Deadlifts, 53/35 lbs
Double Kettlebell Front Rack Carry, 53/35 lbs, 50 ft
5 Double Kettlebell Deadlifts, 53/35 lbs
Double Kettlebell Overhead Carry, 53/35 lbs, 50 ft
Rest 2 mins