Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

3 Rounds:

–30 Plyo Skier

–10 Alt. Hanging Hip Touch

–50ft Single Arm OH KB or DB Carry (right)

–50ft Single Arm OH KB or DB Carry (left)

–:30sec Plank Ups

Dumbbell Warm Up 1x 8reps per side (light):

–DB Deadlift

–DB Swing

–DB Suitcase Lunge

–Single Side DB Squat

–DB Strict Press or Push Press

–DB OH Lunges

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 15 mins of:

7 L Arm Dumbbell Snatches, 50/35 lbs

7 R Arm Dumbbell Overhead Squats, 50/35 lbs

30 Ab-Mat Sit-ups

7 R Arm Dumbbell Snatches, 50/35 lbs

7 L Arm Dumbbell Overhead Squats, 50/35 lbs

21 Double Unders

7 L Leg Dumbbell Suitcase Lunges, 50/35 lbs

7 R Arm Dumbbell Push Press, 50/35 lbs

30 Ab-Mat Sit-ups

7 R Leg Dumbbell Suitcase Lunges, 50/35 lbs

7 L Arm Dumbbell Push Press, 50/35 lbs

21 Double Unders

WORKOUT OF THE DAY