Wolfe Tribe Fitness – WOD

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Plate Plyo Warm Up 1-2xs :20 On :10 Off:

–Skier

–Toe Tap

–Two Foot Jump

–Single Leg Jump Right

–Single Leg Jump Left

–Lateral Two Foot Jump

–In-n-Out

2 Rounds:

–5 Inchworm + Push Up

–20 Alt. Plank Shoulder Taps

–10 Russian Swing

–8ea Single Arm Press

Workout Prime 1x:

–5 Double DB Ground to Overhead

–5 Dumbbell Burpee

–30 Double Unders

Metcon

Metcon (Time)

For time:

21 Double Dumbbell Ground-to-Overheads, 40/25 lbs

21 Dumbbell Burpees, 40/25 lbs

100 Double Unders

15 Double Dumbbell Ground-to-Overheads, 40/25 lbs

15 Dumbbell Burpees, 40/25 lbs

100 Double Unders

9 Double Dumbbell Ground-to-Overheads, 40/25 lbs

9 Dumbbell Burpees, 40/25 lbs

100 Double Unders

Goal: sub 17 mins

WORKOUT OF THE DAY