Wolfe Tribe Fitness – WOD

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Warm-up (No Measure)

Easy AMRAP 8minutes:

–:45sec Bike or Row

–20 Banded Good Morning

–6ea Way Kettlebell Figure 8

–:20sec per side Side Plank Hold

Kettlebell Warm Up 1x:

–12 Sumo Kettlebell Deadlift

–8 Russian Swings

–6 American Swings

Movement Prep/Workout Prime 1x:

–8 Kettlebell Swings @ 1st weight

–6 Kettlebell Swings @ 2nd weight

–4 Kettlebell Swings @ 3rd weight


Metcon (AMRAP – Reps)

3 rounds, 1 min per station, for max reps of:

Kettlebell Swing, 35/25 lbs

Kettlebell Swing, 53/35 lbs

Kettlebell Swing, 70/53 lbs

Rest 1 min

Rotate immediately to the next station every 1 min,

the clock does not stop or reset between stations.

Metcon (No Measure)

Every 1 min for 10 mins, alternating between:

12 GHD Sit-ups

7 sandbag Ground-to-Over Shoulders, 100/70 lbs

Cool Down

Metcon (No Measure)

–1-2min per side Smash Quads

–1-2min per side Couch Stretch