Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Bike or Row 1x:
–:50sec Easy
–:10sec Hard
2xs:
–10 Bootstrappers
–10ea Knee Push Away
–5ea Single Side KB Front Rack Squat
–5ea Goblet Lunge
–:30sec Plank Ups
Barbell Warm Up 1x:
–10 Romanian Deadlift
–10 Bent Over Row
–10 Good Morning
–10 Pause Back Squats
Workout Prime 1x:
–200m Hard Run
–5ea Goblet Lunge (light)
–10 Russian Swing (light)
–3-4ea Goblet Lunge (workout weight)
–8 Russian Swing (workout weight)
Metcon
Back Squat (20 rep max)
Metcon (AMRAP – Rounds and Reps)
In 8 mins do:
Run, 800 m
then in the remaining time, AMRAP of:
Goblet Lunge, 70/53 lbs, 50 ft
15 Russian Kettlebell Swings, 70/53 lbs
Goal: 2 full rounds of the couplet
Cool Down
Metcon (No Measure)
For quality:
3×10 Plate Overhead AbMat Sit-ups, pick load
3×10 Good Mornings