Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Choose 1:
–400m Run
–500m Row
–1.2k Echo Bike
2 Rounds:
–5ea OH Samson Lunge
–6-8 Goblet Squat
–8ea Single Arm Dumbbell Press
–6ea Single Arm Dumbbell Thruster
–75 Single Unders
Workout Prime 1x:
–5 Thruster @ a light weight
–5 Thruster @ workout weight
–30 Double Unders
–8 Wall Balls
–30 Double Unders
Metcon
Metcon (2 Rounds for time)
For time:
10 Thrusters, 135/95 lbs
50 Double Unders
8 Thrusters, 135/95 lbs
40 Double Unders
6 Thrusters, 135/95 lbs
30 Double Unders
4 Thrusters, 135/95 lbs
20 Double Unders
2 Thrusters, 135/95 lbs
10 Double Unders
Goal: sub 6 mins
Rest 1:30 before part 2…
For time:
21 Wall Balls, 20/14 lbs
50 Double Unders
15 Wall Balls, 20/14 lbs
40 Double Unders
9 Wall Balls, 20/14 lbs
30 Double Unders
6 Wall Balls, 20/14 lbs
20 Double Unders
3 Wall Balls, 20/14 lbs
10 Double Unders
Goal: sub 6 mins