Wolfe Tribe Fitness – WOD

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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

WORKOUT OF THE DAY