Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

Bike or Row 5xs:

–:50sec Easy

–:10sec Hard

2 Rounds:

–10 Bootstrapper

–5ea Prone Lying Leg Crossover

–8ea Single Arm KB Swing

–6ea Single Side KB Squat

–:20-:30sec Bent Knee Hollow Hold

Workout Prime 1x:

–5 Wall Balls

–8 Russian Swings

–5 Wall Balls

–6 American Swing

Metcon

Metcon (Time)

For time:

25 Wall Balls, 20/14 lbs

5 Kettlebell Swings, 70/53 lbs

20 Wall Balls, 20/14 lbs

10 Kettlebell Swings, 70/53 lbs

15 Wall Balls, 20/14 lbs

15 Kettlebell Swings, 70/53 lbs

10 Wall Balls, 20/14 lbs

20 Kettlebell Swings, 70/53 lbs

5 Wall Balls, 20/14 lbs

25 Kettlebell Swings, 70/53 lbs

Goal: sub 10 mins

Weightlifting

Paused Front Squat (3-3-3-3-3)

Cool Down

Metcon (No Measure)

3 rounds for quality of:

10 L Paloff Press

L Arm Overhead Hold, pick load, 40 secs

10 L Teapots, pick load

10 R Paloff Press

R Arm Overhead Hold, pick load, 40 secs

10 R Teapots, pick load

WORKOUT OF THE DAY