Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

2-3 Rounds:

–50 Single Unders

–10 Toe Touches

–8ea Single Arm Kettlebell Swing

–10 Sumo Kettlebell Deadlift

–12 Straight Leg Sit Up

Movement Prep/ Workout Prime 1x:

–:20se Row (hard)

–8 Russian Swing

–6 AbMat Sit-Ups

–30 Single Unders

Metcon

Metcon (AMRAP – Reps)

Every 1 min for 15 mins, alternating between:

15/13 Row Calories + max rep Double Unders

15 Russian Kettlebell Swings, 53/35 lbs + max rep Double Unders

15 AbMat Sit-ups + max rep Double Unders

Score: number of total Double Unders

Scaled: single unders

Metcon (No Measure)

3 rounds for quality of:

10 Band Pull Aparts

10 Band Front Raises

10 Banded Behind-the-Neck Press

10 Scap Push-ups

2-3 rounds.

WORKOUT OF THE DAY