Wolfe Tribe Fitness – WOD
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.