Wolfe Tribe Fitness – WOD

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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

WORKOUT OF THE DAY