03/09/2021

Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

2-3 Rounds:

–1-2min Row or Bike

–5ea Spiderman

–5 Inchworm + Push Up

–8ea Single Arm KB Swing

–6ea Single Side Squat

–6ea Single Arm Push Press

Metcon

Metcon (AMRAP – Rounds)

12min EMOM alternate between

10 Dumbbell Thrusters 50/35

10 KB seings 70/53

Cool Down

Metcon (No Measure)

3 rounds for quality of:

Side Plank, L 20 secs/R 20 sevs

10 L/10 R Lateral Med Ball Toss, pick load

5 Strict Toes-to-bars