Wolfe Tribe Fitness – WOD
Metcon
Metcon (Time)
Partner WOD
4 Rounds For Time:
partner 1
Double KB Front Rack Carry 100ft 53/35
2 Rope Climbs
Partner 2
7 Back Squats 225/155lbs
10 Weighted Situps
Each athlete completes one couplete and switches once both partners have completed the work.
Time when 4 rounds are completed.
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:
–50′ KB Front Rack Walk
–1 Rope Climb
–3 Back Squat @ at a light load
–3 Back Squat @ a moderate load
–3 Back Squat @ workout weight
–5 Weighted Sit Ups @ workout weight
Metcon (No Measure)
Russian Twist, pick load: 4 x 20 secs / 10 secs
R Paloff Press, pick load: 4 x 20 secs / 10 secs
Russian Twist, pick load: 4 x 20 secs / 10 secs
L Paloff Press, pick load: 4 x 20 secs / 10 secs