Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
@@2-3xs:
–50 Single Unders
–5 ***Inchworm + Push-up***
–5ea ***Samson Lunge***
–5ea ***Single Arm KB Swing***
–5ea KB Strict Press or KB Push Press
–5-8 ***Kip Swing***
@@Workout Prime 1x:
–6 Alt. Goblet Step-up (light weight)
–6 Alt. KB Snatch (light weight)
–6 ***Kipping Leg Raise***
–20 Double Unders
–4 Alt. Goblet Step-up (workout weight)
–4 Alt. KB Snatch (workout weight)
–4 T2B
–10 Double Unders
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
Cool Down
Metcon (No Measure)
3 rounds for quality of:
Single Arm Overhead Carry, pick load, L 50 ft/R 50 ft
+
@@Foam Roll Upper Back 1x:
–2-3min