Wolfe Tribe Fitness – WOD
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***