Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Bike, Row or Ski Erg 6xs:
–:20sec Easy
–:10sec Hard
2 Rounds:
–5-10 Bootstrappers
–5ea Sky Reach
–8ea Single Arm Dumbbell Press
–10 Ring Row
Workout Prime/ Movement Prep 1x:
–:20sec Hard Row
–8 Push Press @ a light weight
–:20sec Hard Row
–6 Push Press @ workout weight
Metcon
Metcon (Time)
21-15-9 reps, for time of:
Row Calorie
Push Press, 135/95 lbs
Goal: sub 6 mins
Can be made partner WOD: Partner A starts row/Partner B starts PP then switch when reps are completed
Accessory Work
Metcon (No Measure)
4 rounds of:
Double Kettlebell Front Rack Hold, pick load, 1 min
max rep Weighted Sit-ups, pick load, 30 secs
Rest 1 min