Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

2xs:

–200m Jog

–5 ***Inchworm + Push-up***

–5ea ***Lateral Lunge***

–5ea ***Single Arm KB Swing***

–5ea ***Single Arm KB Push Press***

–:30sec Bent Knee Hollow Hold

General BB Warm-up 1x:

–5 Romanian Deadlift

–5 Deadlift

–5 Bent Over Row

–5 Muscle Clean

–5 Front Squats

Metcon

Metcon (Time)

For time:

Run, 400 m

20 Back Rack Reverse Lunges, 135/95 lbs

Run, 400 m

20 L Arm Kettlebell Snatches, 53/35 lbs

Run, 400 m

20 R Arm Kettlebell Snatches, 53/35 lbs

Run, 400 m

5 L Arm Turkish Get-ups, 53/35 lbs

Run, 400 m

5 R Arm Turkish Get-ups, 53/35 lbs

Goal: sub 21 mins

Cool Down

Metcon (No Measure)

-10ea Alt. ***High Plank Calf Stretch***

–10ea Alt. ***Thoracic Rotation***

–:30sec ea. ***Thread the Needle***

WORKOUT OF THE DAY