10/06/2020

Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

5 Mins of Jump Rope

2 mins: Front Rack opener/tricep smash

2 mins: Ankle/calf stretch

Then

2rds

20-30 DU/single

10 spiderman push ups

10 kang squats

10 front squat

Primer

Double under warm uo

5-5-5 Front squats increasing weight to workout weight

Metcon

Metcon (Time)

For Time

10 Front Squats 225/155

10 Double Unders

9 Front Squats 225/155

20 Doubke Unders

8 Front Squats 225/155

30 Double Unders

7 Front Squats 225/155

40 Double Unders

6 Front Squats 225/155

50 Double Unders

5 Front Squats

60 Double Unders

4 Front Squats 225/155

70 Double Unders

3 Front Squats 225/155

80 Double Unders

2 Front Squats 225/155

90 Double Unders

1 Front Squat 22/155

100 Double Unders

Goal: sub 18mins