Wolfe Tribe Fitness – WOD
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