Wolfe Tribe Fitness – WOD
Metcon
Metcon (Time)
For Time
– 75 Double Unders
– 5 Thruster 185/125 lb
– 150 Double Unders
– 10 Thrusters 155/105lbs
– 225 Double Unders
– 15 Thrusters 135/85lbs
Warm-up
Warm-up (No Measure)
Easy AMRAP 8minutes:
–50 Single Unders
–5ea Spiderman Lunge + Rotation
–10 Alternating Lateral Lunge
–6ea Single Arm Dumbbell Thruster
–:45sec Deadbug Hold
Movement Prep/ Workout Prime 1x:
–3 Thruster @ a light load
–20 Double Unders
–3 Thruster @ a moderate load
–20 Double Unders
–3 Thruster @ a heavy load
–20 Double Unders
Metcon (No Measure)
3 rounds for quality of:
10 Landmine Rotations, pick load
Single Arm Suitcase Carry, pick load, L 50 ft/R 50 ft
Bird Dog, L 30 secs/R 30 secs