Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Jump Rope 6xs:
–:20sec On
–:10sec Off
3 Rounds
– 20 calf raises on plate
– 30 plyo skiers
– 5ea Spiderman + rotation
– 10 pike burpees
Workout Prime 1x:
–:20sec Double Unders
–8 No Push Up Burpees
–:20sec Double Unders
–4 Burpees
Metcon
Metcon (AMRAP – Rounds)
Every 1 min for 15 mins:
75 Double Unders + 1 Burpee
70 Double Unders + 2 Burpees
65 Double Unders + 3 Burpees
60 Double Unders + 4 Burpees
55 Double Unders + 5 Burpees
50 Double Unders + 6 Burpees
45 Double Unders + 7 Burpees
40 Double Unders + 8 Burpees
35 Double Unders + 9 Burpees
30 Double Unders + 10 Burpees
25 Double Unders + 11 Burpees
20 Double Unders + 12 Burpees
15 Double Unders + 13 Burpees
10 Double Unders + 14 Burpees
5 Double Unders + 15 Burpees
Metcon (No Measure)
Complete as many rounds as possible in 10 mins of:
Dumbbell Bear Craw, pick load, 50 ft
15 Scap Push-ups