Wolfe Tribe Fitness – WOD

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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

WORKOUT OF THE DAY