Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
3xs:
–30 Single Unders
–5ea. ***Step-up + Rotation***
–10 Straight Leg Sit-up
–5ea. Box Step-ups (no weight)
–5ea. ***Single Arm KB Swing***
–3-5ea. KB Single Arm Push Press
Prime 1x:
–6 Alt. Goblet Step-up
–3ea. KB Snatch
–6 ***Kip Swing***
–4 Kipping Leg Raise
–2-3 T2B
–20 Double Under
Use workout weight.
Metcon
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 15 mins of:
16 Alternating Goblet Box Step-ups, 53/35 lbs, 24/20 in
8 L/8 R Kettlebell Snatches, 53/35 lbs
12 Toes-to-bars
50 Double Unders
Goal: 4+ rounds
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 15 mins of:
16 Alternating Goblet Box Step-ups, 35/20 lbs, 24/20 in
8 L/8 R Dumbbell Hang Snatches, 35/20 lbs
12 Hanging Knee Raises
70 Single Unders
70 Single Unders or Double Under Practice, 45 secs
Goal: 4+ rounds
Metcon (No Measure)
At Home: No Gear
Complete as many rounds as possible in 15 mins of:
16 Alternating Lunges
16 Lateral Skaters
12 Dragon Flies
70 Lateral Hops
Goal: 4+ rounds
Cool Down
Metcon (No Measure)
***Pigeon Stretch*** 1x:
–2min per side
***Straddle Stretch*** 1x:
–3min