Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
2-3 Rounds:
–1min Bike, Row or Ski Erg
–5 Roll Over V-Sit
–10 Straight Leg Sit Up
–20 Banded Good Morning
–15 Banded Row
–10 Banded Press
Workout Prime/ Movement Prep 1x:
–3 Kip Swing + 3 Kipping Knee Raise
+ 3 Toes to Bar
–6ea Single Arm Kettlebell Swing
–6ea Kettlebell Clean
–6ea Kettlebell Press or Push Press
–6ea Kettlebell Snatch
Metcon
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 30 mins of:
Run, 600 m
15 Toes-to-bars
10 L/10 R Single Arm Russian Kettlebell Swings, 53/35 lbs
10 L/10 R Single Arm Kettlebell Clean & Jerks, 53/35 lbs
10 L/10 R Single Arm Kettlebell Snatches, 53/35 lbs