Wolfe Tribe Fitness – WOD
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