Wolfe Tribe Fitness – WOD

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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

WORKOUT OF THE DAY