Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
@@Bike or Row 5xs:
–:50sec Easy
–:10sec Hard
@@2xs:
–10 ***Sumo Inchworm***
–10 ***Hanging Hip Touch***
–10 ***Scap Push Up***
–5ea ***Single Leg Balance w/ T-hold***
–5ea ***Single Arm KB Swing***
@@Workout Prime 1x:
–3 Russian Swing + 3 American Swing (light)
–3 Russian Swing + 3 American Swing (moderate)
–3 Russian Swing + 3 American Swing (heavy)
Metcon
Metcon (AMRAP – Reps)
3 rounds, 1 min per station, for reps:
Kettlebell Swing, 70/53 lbs
Rest 1 min
Kettlebell Swing, 53/35 lbs
Rest 1 min
Kettlebell Swing, 35/25 lbs
Rest 1 min
Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Cool Down
Metcon (No Measure)
@@***Forward Fold***
–2-3min
@@***Lying Thoracic Rotation*** 1x:
–10ea